Monday evening Training Plan

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Monday evening training plan

Monday Night Training Schedule

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.

Week Training Plan
13th November

Fartlek session

Run through Bangor, to Ward Park.  Split at Ward Park or Marina for those wanting to run longer

3-4 efforts. 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.

20th November

Long Run

Long Easy Run – route TBC
27th November

Long Run

Easy Run (Seeley Cup Recovery Run)


4th December


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.

11th December No training – Christmas Dinner.
18th December Christmas Tree run through Bangor