Some 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)

Final 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

I 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.

At 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!

Matt'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

Matt'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.

Senior 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.

Matt'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-

Matt 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!