Weeks 3 & 4 - 40min 8km

  • Posted on: 30 May 2016
  • By: ciaran

The 3rd and 4th weeks of any training plan can be the most challenging and when injuries or illness often happen. You may find the initial enthusiasm is wearing off or you may have found the first two weeks easy and be tempted to increase your training rapidly. Now is the time to be patient and keep making incremental increases to the volume and/or pace of your training. It’s a fantastic time of year for training. If you are busy, the bright early mornings and evenings provide extra opportunities to get your training done in daylight.

I have included a ‘parkrun’ as these are a great introduction to racing for beginners. Parkruns are free you just sign up online but just make sure you help keep them going by volunteering to help with one of the runs in the weeks after the streets of Galway. I have included a kind of ‘out and back’ run for both groups. These are great for helping to build up a sense of pace judgement and running faster at the end of run is a great way to build up your endurance. Remember if you want to supplement this with some easy recovery running or cross training on the other days that is great as long as you are able to get through the program and they don’t become hard days of training.



Starting

Week

M

T

W

T

F

S

S

30/05/2016

3

 

Some people will be doing the 5km series, but if not, then warm up with 10 min easy running, then run hard for 12 minutes , take 3mins slow jog then do 5x45 sec with 1 min jog in between. Then run 10 min easy.

 

Out and back run: Run 20 minutes away from your start position then turnaround and try to get back in inside 18 minutes.

 

50 min long run

 

06/06/2016

4

 

Some people will want to try the County 5km track championships at Dangan but otherwise warm up for 10 minutes, then run 5x4min with 1 min recovery. Aim to cover at least half a mile in the 4 minutes and make sure you don’t run the first effort too hard and end up slowing down for the rest of the workout. Run 10 minutes easy afterwards.

 

40 minute run. In the middle of the run see if you can do some light Fartlek (Swedish for speedplay’ vary your pace between alternate lamp posts, or trees, or marks on the pitch as you run past for the middle 10 minutes of your run.

 

Parkrun 5km in Knocknacarra with 10 min easy running before and after.

If you did the County 5km swap Tuesday and Saturday over.