- Monday evening training plan
Meet each Monday night 7.00pm at Ballykillaire Sportsplex. On ‘long run’ weeks an alternative session will be provided for those returning after injury, or as a bridge between New Beginnings and regular Monday night group. The pace for this group will be about 9 minute miles, and the distance will be no more than 5 miles.
|Route decided on night.|
|Warm up out to Ballyrobert
Split group into 3-4 groups.
Run back to Old Belfast Road
Continuous strides. 4 Lampost effort. 2 lampost jog recovery.
800m effort along carriageway from Old Belfast Road to 40mph sign. Jog recovery back to Sportsplex to finish.
|Run through Bangor, Castle Park, Ward Park. Split at Marina for those wanting to run Longer.
3-4 efforts. 1 through Castle Park, 1 through Ward Park, 1 at Marina.
Try to make efforts different lengths and intensity. Some sprints and some longer reps at 5-10k pace.
Last half to include Tempo to finish back at Sportsplex.
Strides at Marina
|Warm Up from Sportsplex to Marina
5-6 Strides along Marina. Group break up into 3-4 smaller groups. Start groups at different intervals. Jog recovery back to start point.
Warm down back to Sportsplex
|Location to be decided on night.
Warm up to hill rep location.
6-7 Hill reps.