Tuesday 27th
3*1km @ threshold pace  90 secs rest
800 pb    1 k T pace
1:58         3:38
2:10          3:52
2:20         4:05

400: 200 @1500 pace  200 @ 800 pace

4X300:   200@1500 pace, 100 race off bend  X 2
              200@ 800 pace , 100 race off bend X 2

Thursday 29th
10 min easy
​6 * 100 strides
Split 800 (400 60 secs 400)
10 mins
Split 600  (300 60 secs 300)

Well done all who competed over the last two weeks.  The great results are a great return for all the hard work put in.

Sessions now focus on athletes who are through to compete in the nationals. We are in a three week block to the nationals. We will build for two weeks with this being week 1.

SPRINTER/HURDLER/JUMPER ssss
Tuesday 06th:
Main Set:
200s at 90% by 3 with 4mins between each  X 2

Thursday 08th:
Sprinters: Short speed Endurance:   4*50 @ 95% with 90 secs between each,   8 mins between sets by 3
High Jumpers:  To high Jump for jump session

Saturday 10th:
300 @ 90%    8 mins
200 @ 92%    8 mins
150 @ 94%    8 mins
100@ 95%     8mins
50@ 97%

MIDDLE DISTANCE WARRIORS
Tuesday:
15 min slow run, warm up , drills etc
Main Set: Split miles @ mile PB pace:  4* 400 @ mile PB pace  .  90 secs between each , 8 mins between sets by 4

Thursday:
15 min slow run, warm up , drills etc  
Main Set: Threshold 1k repeats * 6  with 3 mins between
800m PB      1k pace
1:58               3:27
2:00               3:30
2.10               3:42 
2:15               3.48
2.20               3.55

Saturday:   
15 min slow run, warm up drills etc.
Main Set: Rest between reps 90 secs , rest between sets = 150secs
Set 1) 300 @ 800m pace by 3  = 300,  90 secs , 300    150secs rest  
Set 2) 250@ 800m pace by3      
Set 3) 200 @ 400m race pace by 3
Set 4) 100@ 400m race pace by 3
​8 mins rest and REPEAT.

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.

Hi all

A new training block starts this week.  You will be excited to hear that we move into a phase of race specificity.  This week we are having a Time Trail Saturday (and some athletes are lucky enough to be racing on Saturday on the lovely Mary Peters track in Belfast).  We expect to be competing in July and August.

You should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, there is no benefit to being injured.

For Sprint group: 3 training sessions plus Time Trial Saturday AND mobility session:  NB You must have Wednesday and Friday fully off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 
Full warm up, accelerations etc.
150s: 150 @ 90%  10 mins between runs X 4  
  

Thurs: Accelerations:  
After full warm up and accelerations.
Spikes On.
Set up blocks and when ready:
Practice start by 3 to 10 mtrs.
Blocks to : 20mtrs x2      30 mtrs X 2       15 mins break   Blocks to 60mtrs    
THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday:
TIME TRIALS & Race in Belfast:
From Blocks:   300mtrs   20 mins    150 mtrs

 
Sunday: 200s
Maintain Time from Sun 23rd       2 X 4 200s with 4 mins between each and  8 mins between sets

For Middle Distance group: 
3 track sessions, Time Trail  plus 1 long run and 1 mobility/circuits session.  You must fully rest Wednesday and Friday.

Monday:  Long slow run
Tuesday: 
400 @  800 race pace
60 secs
200 @ 800 race pace - 1 sec
10 mins rest Repeat
Finish with 3 by 100 mtrs on the bend.

Thursday:  
400 @ 800 race pace
3 mins
300 @ 800 race pace
3mins
200 @ 800 race pace - 1 sec per 100
3mins
​200 @ 800 race pace

4 by strides on the grass

​
Saturday : 
Race or Time Trial
Time Trial= 
600mtrs
20 mins
300mtrs

Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.

Sunday: 200s  
Maintain Time from Sun 23rd       2 X 4 200s with 4 mins between each and  8 mins between sets



Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

We are on week 3 back on the track. We expect to be competing in July and August.

You should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, there is no benefit to being injured.

For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 11th
Full warm up, accelerations etc.
300s: 2x300  x 3    4 mins between runs and 8 mins between sets  
We are looking for a constant pace.   

Thurs 13th: Accelerations:  
After full warm up and accelerations.
Spikes On.
Set up blocks and when ready:
Blocks to : 20mtrs x2      30 mtrs X 2       40 mtrs  X 3  
Repeat by 2 :  BLOCKS for set 1 only
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday 15th May:
Short Speed Endurance through baton pass
After full warm up and accelerations.  Pairs race over 100 mtrs with baton pass between 40 & 60 mtrs

 
Sunday 16th May: 200s are back 
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.   IF YOU HELD 32 SECS SUNDAY 09th YOU ARE NOW LOOKING FOR 31.  ie all times improved by 1 sec.
3 * 200 @ 85% with 3 mins 30 secs rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 



For Middle Distance group: 
4 track sessions plus 1 long run and 2 mobility/circuits session.  Do one double day as YOU MUST HAVE ONE FULL DAY REST

Tuesday:  300s @ 800mtrs pb pace *3 X 3 sets with 75 secs between run and 8 mins between sets  
i.e. 
1 mins 55 secs 800 PB = 14.375 per 100 = 43.125 per 300
2 mins 800 PB = 15 secs per 100= 45 secs per 300
2 mins 05 secs = 15.62 secs per 100 = 300 time of 46.87
2 mins 10 secs = 16.25 per 100 = 300 time of  48.75
2 mins 15 secs = 16.875 per 100 = 300 time of 50.63
2 mins 20 secs = 17.5 per 100 = 300 time of 52.50
2 mins 25 secs = 18.12 per 100 = 300 time of 54.375

Finish with 3 by 100 mtrs on the bend.

Thursday:  Split Miles -  ITS FOUR
4 * 400 with 80 secs recovery      BY 4

​PACE AS Follows
1st split Mile (4*400) at split mile PB plus 10%
   e.g.   MILE PB   
            4 mins 30    Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap     18.5 per 100
            4 mins 45    Pace for set 1=  71.25 secs per lap PLUS 10% = 78.4 secs per lap  19.6 p 100
            5 mins         Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap      20.6 p 100
            5 mins 15    Pace for set 1 = 78.75 secs per lap plus 10% =  86.6 secs per lap   21.6 p 100
           5 mins 30   Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap      22.7 p 100    

REST 3 mins 45

2nd split Mile (4*400) at split mile PB plus 5%
            4 mins 30                   Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs per lap
            4 mins 45                   Pace for set 1=  71.25 secs per lap PLUS 5% = 74.8 secs per lap
            5 mins                        Pace for set 1= 75 secs per lap plus 5% = 78.75 secs per lap
            5 mins 15                   Pace for set 1 = 78.75 secs per lap plus 5% =  82.6 secs per lap
           5 mins 30                    Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs per lap 
 
REST 3 mins 45 secs

3rd Split Mile at Split PB
e.g.   MILE PB    
            4 mins 30                   67.5 secs
            4 mins 45                   71.25
            5 mins                        75 secs 
            5 mins 15                   78.75 secs 
           5 mins 30                   82.5 secs 

4th Split Mile at Split PB as above


Saturday : 
Warm up exercises, accelerations etc.
10 mins easy running
+ 3 *1k interval pace with 3 min recovery jog + 4 X 400 Repetition pace with 400 recovery jog

800 PB     1k interval Pace:           400 mtr repetition pace
2:00                3.10                             68secs
2:10                 3.22                            73secs
2:20                3.35                            78secs
2:30                3.48                            83 secs
                      

Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.

Sunday: 200s  
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.  1 SEC FASTER THAN SUNDAY 09th
3 * 200 @ 85% with 3 minutes30 rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 ​
30                     36.5



Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John