Brothers Pearse AC Weekly adult training wc 11/03/2019

Training Notes

Monday and Thursday. Meet at the Iona Centre at 6.55pm for an easy run . Route and paces will be organised on the night. Ailish Hudson or Ingrid McGovern look after the Monday crew and Alan Fairbrother coordinates the Thursday run. Come along and have a nice sociable run.

Tuesday and Wednesday
We are on 800s in Cherryfield this week. So for this week we we will meet there instead of the Iona Centre. So aim to be in Cherrfield for 6.50pm and there will be a coordinated warm up before the session and a proper cool down also.

6 reps – 4.8k of speed
8 reps – 6.4k of speed
10 reps – 8k of speed

Here are the rep target times for 800’s
with a 2 min active recovery

2:30:00 – 10k time 31:42 – 2:22 to 2:28
2:40:00 – 10k time 33:43 – 2:29 to 2:37
2:50:00 – 10k time 35:43 – 2:38 to 2:47
3:00:00 – 10k time 37:43 – 2:48 to 2:55
3:10:00 – 10k time 39:42 – 2:57 to 3:05
3:20:00 – 10k time 41:40 – 3:04 to 3:12
3:30:00 – 10k time 43:37 – 3:12 to 3:22
3:40:00 – 10k time 45:34 – 3:21 to 3:32
3:50:00 – 10k time 47:30 – 3:29 to 3:38
4:00:00 – 10k time 49:26 – 3:37 to 3:48
4:10:00 – 10k time 51:21 – 3:45 to 3:57
4:20:00 – 10k time 53:15 – 3:54 to 4:03
4:30:00 – 10k time 55:09 – 4:02 to 4:12
4:40:00 – 10k time 57:02 – 4:10 to 4:22
4:50:00 – 10k time 58:54 – 4:18 to 4:31
5:00:00 – 10k time 60:46 – 4:26 to 4:40

Someone with a 10k time of about 43:37 should be looking to do each rep in 3:12 to 3:22

The times on the grass may be a few seconds slower than the path and if it’s wet even slower.
There is 6-10 seconds range on each rep, which is a lot on an 800m and this should cover weather and surface conditions.

I’d also encourage people to time each 800m rep. I know some people run without a watch and just run by feel.
I think this is ok for all other runs but intervals is probably the only time when you should be consious of the pace and time of each rep.

There is also an option to do a 25 min tempo if you are racing next weekend. Talk with Eamonn for advice .

Tierneys Tempo as usual next Saturday in Marlay Park at 9am

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