Senior Training
GCH Senior Training
Submitted by GCH Web on Mon, 2006-02-06 16:43
This page shows the main group training sessions for the club. Other groups of athletes train together at different times, including some easier and some harder sessions. The best way to find out the right session for you is to come to the Monday evening run and introduce yourself.
All training runs start sharp at the time stated. Most runners assemble 5-10mins before the listed start time. Click on the image to the right for a map showing the locations.
Monday 7:00pm starting from Renmore Church car park.
The busiest club training run for men and women takes place Monday evenings. 8-9 miles at 8 minute per mile pace.
Wednesday track session 5.45pm to 6.45pm - Dangan, Newcastle
A regular club track session started in January '09 at the athletics track in Dangan. The session proper starts at 5.45pm but try getting your warm-up done beforehand.
Sunday 9:00am long run - Cathedral
The Sunday morning run starting at the Cathedral (on the footpath opposite main Cathedral doors) has become an institution. This is about 11 miles although shorter options are available. On very rare occasions of illness or holidays this run is cancelled.
See also Fit4Life training - the more experience running group does a good training session.
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Senior endurance training wednesday 1st September
Submitted by mdl on Wed, 2010-09-01 15:35Some great performances in the half marathon on Sunday so some of you may wish to leave doing a session until Saturday morning to ensure you have recovered, or scale back your session slightly tonight.
Advanced (marathon group)
2 x 10 minutes threshold off 2min30 recovery around the Gaelic and rugby pitch, then as make your way up to the track for Parlauf relay (continuous relay 8x200m each)
Senior Endurance session Wednesday 25th August
Submitted by mdl on Fri, 2010-08-20 16:19Final session before the half marathon for many of you. You don't want to take too much out of the legs at this stage so a smaller session that usual. I have included some work at half marathon pace to allow you to get a feel for it. It is a pace that not many of you will often run at- slightly slower than threshold pace but faster than steady running.
Advanced
Senior Endurance training Saturday 21 st August
Submitted by mdl on Fri, 2010-08-20 16:01I am away for the week so unfortunately won’t be at the sessions as many of you put the finishing touches to your preparation for the Galway city half marathon. Obviously at this stage ‘the hay should be in the barn’- i.e. the hard training should be done, and if it’s not there is nothing you can do about it now! If you are training for the Dublin Marathon or Berlin, and you are doing the half next week, it is a good opportunity to put in an easier week.
Saturday's Training
Submitted by mel on Fri, 2010-08-13 13:10At Dangan - meet for 10am start having already completed a warm-up jog...
With many athletes competing at either the national league final or Claregalway 10km I don't expect a huge turnout but for anyone who does want to train rather than race I suggest you head for the hill!
Wednesday 4th August Training Session
Submitted by mel on Tue, 2010-08-03 17:35Matt's Senior Endurance Training Instructions:
Wednesday - Track - Meet 5.45 pm on Track at Dangan having run easy for 10-20 min warm up
Session - mile repeats off 90 seconds recovery
Saturday 31st July Training Session (Controlled Discomfort!)
Submitted by mel on Thu, 2010-07-29 00:43Matt's instructions for Saturday:
Saturday 31st July - Meet outside changing rooms at Dangan 10am after 10 min warm-up jog.
Session - Threshold running
Key principles - You are aiming to run at the pace where running switches from aerobic exercise to anaerobic exercise. By not running so fast that the activity become significantly anaerobic it means that you can sustain a pace that will really work the cardiovascular system for a long period of time. After the first couple of minutes your heart rate should be at 80-85% of your max.
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Wednesday 28th July Training Session
Submitted by mel on Tue, 2010-07-27 00:17Senior Endurance Training Week of 26/07/2010
Wednesday 28/07/2010 - Track - Meet 5.45 pm on Track at Dangan having run easy for 10-20 min warm up
Session - 1 km reps (2 and a half laps of the track) with 200 m jog recovery.
Saturday 24th July Training Session
Submitted by mel on Thu, 2010-07-22 01:20Matt's away for the next few sessions, but it's training as usual and Matt has left full details of the plan for each session. I'll be posting each a couple of days in advance.
Saturday 24th July - Meet outside changing rooms at Dangan 10am after 10min warm-up jog
Session - Continuous hills
Key principles-
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Matt's Track Session Is Back On Tonight!
Submitted by mel on Wed, 2010-07-21 13:24Matt will take the Wednesday track session as per usual tonight. Originally we had cancelled this week on account of the Boston 5k, but with that posponed, the Wednesday Session is back on. Matt has a nice 'fartlek' (i.e. speedplay!) session around the trails in mind. We'll start a bit later at 6:15 tonight - be warmed up beforehand. Spread the word!
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