Training w/c 27th July

Monday - watch for Craig Guthrie's post about the Monday easy run
Meet at Speaker Car Park as usual at 6.50pm

Tuesday and Wednesday
Meet at Speaker Car Park at 6.50pm . Warm up properly. Session will start at 7.05pm .
It is 1k reps this week. Aim for 5 x 1k Faster groups should do more.
Recovery a min of 2mins, possibly 3mins for the slower groups.

Aim to run at your 5k pace , maybe a little quicker. The aim is also to run each interval at the same pace.

We will start at the corner of the triangle and run up to cross path and back along the river all the way to starting point. Work out your 'current' 5k pace and that will give you a real target to hit in each interval. If you are working hard , you will run a few seconds quicker hopefully . Ask around to see what everyone is planning to run and do try to push yourself maybe a little into the faster group ahead of you. Even for a couple of them, sticking at the higher pace will be good for confidence, and will make a difference to fitness. These are the little targets ET has mentioned to many of you, and also what was suggested last week for 800s.
Take turns to lead out in your group.

Thursday - watch for Alan Fairbrother post about the Thursday easy run
Meet at Speaker Car Park as usual at 6.50pm

Saturday - Tierneys Tempo takes place at 9am in Marlay at the cricket pitch . Be warmed up and ready to start at 9.

Saturday - Tallaght Track - session can be done on the track from 11am -12 noon

Sunday - Long Runs . Check fbook for details of meeting point and time, route, distance etc. If you want company on your run, please post on the club closed facebok group

Please continue to promote the ' Open sessions' anywhere and everywhere. If you can print the poster, please stick it in local shops.
Thanks to everyone who has taken some posters and who have shared on their own social media.

As many of you will be aware, we are attracting new members every week . So a huge welcome to each and every person who has come along in the past few months. You are so welcome and we all hope that you are enjoying the club. Please make sure that you have registered with the club , just to ensure that you are covered under our AAI insurance. If you need a singlet or club top, shorts, hat , bag , etc , just ask on the page. There will be a club gear night, probably at the open sessions. If you need any help with training schedules , goals , targets, etc, please contact , Eamonn, Peter, Ian or Sinead and we will make sure that you get the required help or advice.

Please continue to stay positive, stay healthy , and stay patient. We are all in this together so lets all keep each other going.

Training Committee

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