Weeks 5, 6, 7 and 8 - 40min 8km

  • Posted on: 12 June 2016
  • By: ciaran

At this point you'll be in the swing of the 40min 8k  training plan. Remember the tips from our earlier postings:

  • Find a buddy. A training partner is a great asset particularly if they are a similar fitness level to you. Better still join a club. GCH have groups for all abilities. Put the shoes on and get out the door. This is often the hardest part of a run. Once you are out there you can enjoy the feeling of pushing yourself and the fresh air.
  • Try to run off road if you can as it is kinder to the legs. Dangan, South park, and Barna Woods provide some respite from the tarmac.

Start

Week

M

T

W

T

F

S

S

13/06/2016

5

4x 5 min off 75 sec jog then 5 x 30 sec

 

 

Out and back run: 23 min out, try to come back in 20

 

60 min easy

 

20/06/2016

6

6 x 4min hard with 1 min rest

 

 

30 min easy.  Then 5x a 6-8 sec hill with very slow walk back down the hill to recovery in between.

 

60min easy

 

27/06/2016

7

8x 3min off 1 min. If you need to take a break, then can be split into 2 sets of 4 x 3min with 3 minutes between the first and second set of 4.

 

 

Progression run. 9km: starting at 6min per km and then pick up speed by 10 sec per km each km.

 

Headford 8km to test progress.

 

04/07/2016

8

4x1 min off 1 min rest, 12 minutes continuous hard run, 4x1min off 1 min

 

 

9km with 5th and 7th km @ 5min/km pace

 

65 min run