Brothers Pearse AC Weekly adult training wc 25/03/2019

Monday and Thursday
As usual these are easy runs . We can now meet at Cherryfield at 6.50pm. Be ready to run at 7pm. We are homing in on the Terenure 5mile and the Tallaght 5k , so maybe include some of the course in your routes. A few hills will also be useful.

Tuesday and Wednesday
Meet at Cherryfield at 6.50pm . This weeks session will take place at the Basketball Arena .
The session is 8-12 × 400m . The recoveries are as follows
45 secs, 30 secs, 15 secs, 90 secs, 45 secs, 30 secs,15 secs, 90 secs, 45 secs, 30 secs, 15 secs.
This is a very tricky session to get your pacing right. Go to fast and you will definitely suffer and slow through the session as you wont recover properly.

had a table made out for 400’s already but 400’s is a funny session and target times can vary depending on how you run them.

For example 400’s with a very short recovery (60 seconds or less) is a very aerobic session.
400’s with a much longer recovery (90 seconds to 2 min) becomes a much more pure speed or anaerobic session and there is different targets depending on whether you want to run them with short recovery or long.

Our session is kind of a mixture of both but mainly based on short recovery so I think it’s more an aerobic session (as far as 400’d go) so the target times are a little slower.

400’s
2:30:00 – 10k time 31:42 – 1:08 to 1:11
2:40:00 – 10k time 33:43 – 1:12 to 1:16
2:50:00 – 10k time 35:43 – 1:16 to 1:20
3:00:00 – 10k time 37:43 – 1:20 to 1:24
3:10:00 – 10k time 39:42 – 1:24 to 1:29
3:20:00 – 10k time 41:40 – 1:28 to 1:33
3:30:00 – 10k time 43:37 – 1:32 to 1:36
3:40:00 – 10k time 45:34 – 1:36 to 1:41
3:50:00 – 10k time 47:30 – 1:40 to 1:45
4:00:00 – 10k time 49:26 – 1:44 to 1:50
4:10:00 – 10k time 51:21 – 1:48 to 1:55
4:20:00 – 10k time 53:15 – 1:52 to 1:59
4:30:00 – 10k time 55:09 – 1:56 to 2:03
4:40:00 – 10k time 57:02 – 2:00 to 2:07
4:50:00 – 10k time 58:54 – 2:04 to 2 :11
5:00:00 – 10k time 60:46 – 2:07 to 2:15

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