Training Plans
Head Coach of Rathfarnham WSAF AC, Adam Jones, has devised a Training Plan for the Docklands Fun Run 2012. Enabling you to maximise you enjoyment of the Docklands Fun Run.
Training on the Docklands Course
Runways, host Free training every Wednesday in the city centre and after last weeks success will train again on the Docklands Course this Week. (May 09). The run will start exactly where the 5km begins, and do the exact course. It is open to all levels of runners, walkers and is fairly informal and fun. Further Details, Contact Ash at 01 8146614 or www.runways.ie
Where In-front of FRESH at Grand Canal Dock. Let me know if you need any further information
Time 19:00
Bootcamp Ireland will host a training evening on the docklands Fun Run course. It will be a 1 hour event on the evening of 17th of April. Further details here.
We know taking on any running event takes alot of self-belief and hard work. As part of the Bootcamp Ireland Running Series to help you with your run journey we have outlined the training necessary to get the result you want in your run.
It’s great to compete in something that puts your fitness to the test and puts all your hard work to good use! Your running training coupled with Bootcamp will have you race fit in no time. Don’t forget to look out for other Bootcampers along the way and encourage each other to the finish line.
Beginner 10K Program
For runners who run 15 to 25 miles per week and expect to run the 10K in 48:00 and over for men, or 54:00 and over for women. You should have at least six months of running experience.
The 10K is the single event where any runner can enjoy the full range of everything road racing has to offer. As a test of both speed and endurance, this distance combines the best aspects of the 5K and marathon. That means that improving your 10K performance can put you in striking distance of improvements at those other distances as well. In fact, much of the appeal of the 10K is not only that it demands versatility of runners, but also that it helps to develop it within them. Running the 10K often means running better.
Most runners considering the 10K already have the miles under their belts to compete adequately in the distance. The challenge is to sharpen the pace through speedwork. This program contains some speed workouts.
Here are quick notes on your program:
The distance fartlek runs includes a mile each of warm-up and warm-down, in addition to your fartlek sessions
5K pace or 10K pace: this refers to the speed at which you estimate you could run a 5K or 10K on that given day
4-5 hills: You should do 4-5 repeats at 5K pace on a hill about 150 or 200 yards long. Long hills should be 400-600 yards long. If you find it too tedious to run repeats on a single hill, you can also find a route that incorporates the same number of hills, as long as the route is not very long
4 x 880s: You should run four repeats of 880 yards each (two laps on the track). The pace below tells you how fast you should run them. For 880s, give yourself 2 minutes of rest between intervals; for 440s, give yourself 1-2 minutes
All other workouts (including the long runs) should be run at an easy training pace – emphasis on “easy”. Hold yourself back to a pace about 90 seconds or 2 minutes per mile slower than your current 10K pace.
| Training Schedule: | 12 Weeks | ||||||
|---|---|---|---|---|---|---|---|
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | Off | 4 Mile | 3 Mile | 4 Mile | Off | 4 Mile | 4 Mile |
| 2 | Off | Fartlek (4 Mile) | 4 Mile | 3 Mile | Off | 3 Mile | 5 Mile |
| 3 | Off | Fartlek (4 Mile) | 4 Mile | 3 Mile | Off | 3 Mile | 6 Mile |
| 4 | Off | 4-5 hills 5K-10K pace | 3 Mile | 4 Mile | Off | 4 Mile | 7 Mile |
| 5 | Off | 5 x 440s 5K-10K pace | 4 Mile | 5 Mile | Off | 4 Mile | 6 Mile |
| 6 | Off | 3-4 Long Hills 5K-10K pace | 4 Mile | 5 Mile | Off | 3 Mile | 5K Race (Or 7 Mile) |
| 7 | Off | 5 Mile | 3 Mile | 5 Mile | Off | 3 Mile | 8 Mile |
| 8 | Off | 4-5 Long Hills 5K-10K pace | 3 Mile | 4 Mile | Off | 3 Mile | 10K Race (Or 7 Mile) |
| 9 | Off | 4 Mile | 3 Mile | 6 x 880s 5K-10K pace | Off | 4 Mile | 6 Mile |
| 10 | Off | 5 x 440s 5K-10K pace | 3 Mile | 5 Mile | Off | 4 Mile | 5 Mile |
| 11 | Off | 5 x 880s 5K-10K pace | 3 Mile | 4 Mile | Off | 3 Mile | 5 Mile |
| 12 | Off | Fartlek (4 Mile) | 3 Mile | 3 Mile | Off | 2 Mile | RACE DAY |
Bootcamp Ireland are the leading specialists it outdoor fitness training, providing motivating and fun workouts for men and women of all fitness levels in over 17 locations in Dublin as well as nationwide locations. 3 of their sessions a week is all it takes to get you into the best shape ever; with all over body workouts using circuits, interval training, games and military techniques and more.
