A big race week for our middle distance warriors:

MIDDLE DISTANCE:
Monday:  Reduce long slow run to 30 mins with 30 mins foam roll, stretch and core.

Tuesday:  10 mins easy.   4 by 150 mtrs @ 1500m race pace with 90 secs between each. 1 by first 150 mtrs of race.     10 mins easy , stretch.

Thursday: 1500m race in Tallaght.  Remember to complete Covid declaration online.

Saturday:  800m at 1500 race pace, 2mins,  800m@ 1500 race pace, 3mins, 400m at 800 race pace, 3 mins, 200 at 400 race pace.   10 mins easy.

SPRINTER/HURDLERS/JUMPERS ETC
Monday:  Please complete core and circuit session.  Look back at circuits during lockdown if you need ideas.

Tuesday:   Speed session:   Blocks to 20,30,40,60,80,60.   Min rest  between runs is 5 mins, for 60,80,60 8 mins between each.

Thursday:  Event specific:  Hurdles=please bring 4 hurdles and blocks over with measuring tape to set up.   Sprinters:  Plyo jump - step down - explode to 30 mtrs.  Rest 5 min repeat by 6

Saturday:   Relay speed drills

Sunday:  200s.  Will be running as split 400s for long sprinters and middle distance.  Short sprinters split 300s.   

Middle Distance Group:   One of our main races is on Thursday 24th June.  All tyhe work is done and focus will be on tempo of race and putting speed into the legs.

Monday:  Reduce your long slow run to 30 mins and a 30 mins foam roll, core and stretch session.

Tuesday:   1k at 1500 pace 10 mins rest, repeat.  10 mins 150 @800 pace by 6 with 2 mins rest between each.

Thurs: 10 mins easy, 4x400@ 1500 pace with 90 secs between each.  10 mins easy

Saturday:  20 mins easy running,  8 x 200 @ 1500m PB pace with 90 secs between each run.  Feel the tempo, do not run faster as we want to be fresh for next week.   10 min slow run , stretch.

Sunday:   Split 400s x 2.     800 pb pace -1 sec per 100.  200  90 secs 200 X2

​Hi all

Firstly best of luck to our Leaving Cert group. We are all wishing you luck and looking forward to welcoming you back to the track.

PLEASE MAKE SURE YOU GET ENTRIES IN FOR 1500m Dublin Juvenile Championship, please see upcoming competitions link. 

An exciting week with the opportunity for all too compete in a 100m or 1500m with the Graded on Wednesday night in Tallaght.  THERE IS THEREFORE NO TRAINING IN IRISHTOWN ON Tuesday.  The only people to train Tuesday are Hugo, Conor and Sam who are all rehabbing from injury.  Please book rehab tickets.

As we enter into the Competition phase of the season we need to manage our rest and recovery very carefully,  Going fast is hard on the central nervous system and you must allow yourself recover.

SPRINT GROUP:
Tuesday:  NO SESSION AS YOU SHOULD ALL BE ENTERED IN Graded 100m  (exception is Hugo, and people REHABBING - THERE WILL BE LIMITED TICKETS FOR THEM)
Wednesday :  Graded 100m in Tallaght
Thursday:  150s @ 90% with 6 mins between by 3, 12 mins rest , repeat
Saturday: Speed endurance= 4x4x60m@90-95% with 2 mins between reps and 8 mins between sets
Sunday: CANCELLED TO AID REST AND RECOVERY

Middle Distance:
Monday:  Long slow run: Max 30 mins as race Wednesday
Tuesday:  Stretch and foam roll only. No training as race Wednesday.
Wednesday: 1500m Graded meet Tallaght
Thursday:   20 mins easy running - 6 * 200m strdies - 15 mins easy run
Saturday:   800 at mile pace -  2 mins - 800 at mile pace -  rest  5 mins repeat.
400 at mile pace - 1 min - 400 mile pace - 1 min - 200 at 800 pace by 2
Sunday:   CANCELLED TO AID REST AND RECOVERY     

Thanks and enjoy the week,

John

Congrats to all on time trial and race results.  We are exactly where we would want to be circa 1 month out from championship.  Focus now will be on event specificity.

SPRINT / HURDLE GROUP
Monday:  Complete rest with stretch and foam roll session
Tuesday:
Max Velocity session:  Fly 100m runs x 3 with 12 mins (minimum) between each
40 mtr gradual acceleration then 100mtrs at 95-100%
Wed:  Circuit & Core session
Thursday:  Event specific i.e. Hurdlers carry 4 hurdles over and blocks.  Sprinters blocks to 20,30,40.   400mtrs Blocks and run the 1st bend.
Friday:  Mobility session
Saturday:  Speed through relay session
Sunday:  Sunday 200 / 250s (400 runners)

Middle Distance Group:
Monday:  Complete Rest with stretch and foam roll session
Tuesday:  We are also going to do fly 100m runs to work on our speed.  Fly 100m runs * 4 X 4 with 60 secs between each and 4 mins between sets.  AT 400 pb pace
Wed: Long slow run
Thursday: 4 * 400 @ mile PB pace x3  with 2 mins between runs and 8 mins between sets 
Friday: Circuits & Mobility session
Saturday:10 mins easy + 8 x 2mins hard with 1 min jog + 1 mile easy (hold a conversation) + 4x200 repitition pace (Finn37  - Sarah 40 as a guide) with 200 jog and finish with 10 min easy.
Sunday: 200/250s * 4 X 3   With 3 mins between runs and 6 mins between sets.