| 25th May Pat lyons will lead this Wednesday’s session while Marion and Eamonn will be at the county masters championship. Session: 6 to 8 400m Repeats Recoveries 400 jogging very slow Interval pace Weekly Sessions: Monday Road & Hills session with Dan (meet at Top of Mardyke Walk 18.15), Wednesday and Friday track sessions at (1800 meet). 20th April 2 to 3 mile repeats Recoveries 600m (25 to 30 seconds slower than current 5km pace) 13th April 3 to 4 1200m repeats 400m recoveries 5km pace 6th April 4 to 6 800m Repeats. Recoveries 400m. Running at a pace that is slightly faster than your current 5km pace. 800m repeats allow runners to enter a state of fatigue quickly without putting the amount of stress on the body as in a race. Training this way will help avoid burnout and help runners during the race. 30 March 6 to 8 600m 400m recoveries Threshold pace 23 March 10 to 12 400m repeats 400m recoveries 5km pace 16th March 2 to 3 Mile repeats Recoveries 600m Pace lactate threshold – comfortably hard 9th March 3 to 4 1200m repeats (depending on weekly milage). Recoveries 400m. 5mk goal pace. 1200m repeats push you above lactate threshold and near your Vo2 which improves your ability to buffer lactic acid and increase your aerobic capacity. 2nd March 3 to 5 1k Repeats (depending on weekly milage) Recoveries 400m Threshold Pace 23rd February ▪️4 to 6 800m repeats (depending on your weekly milage) ▪️Recoveries 400m ▪️Threshold Pace Running at a Pace that is slightly faster than your current 5km. 800m repeats allow runners to enter a state of fatigue quickly without putting the same amount of stress on the body as in a race. Training this way can help improve race pace without burnout. 16th February 6 to 8 600m repeats. 400m recoveries. Interval pace. 9th February 12 x 400m repeats (half session for anyone racing XC Sunday). Interval pace. Recoveries 400m slow jog. 2nd February 2 or 3 mile repeats Recoveries 600m Pace lactate threshold-25 to 30 per mile slower than your current 5km race pace. The pace should feel 🏃🏼♀️🏃comfortably hard. 26 January 3×4 1200m repeats Recoveries 400m 5km goal pace 1200m repeats offer some unique benefits and push you above lactate threshold and near your Vo2 max, which improves your ability to buffer lactic acid and increase your aerobic capacity. 19th January 4 to 6 800m Repeats Recoveries 400m Threshold Pace 12th January 4 to 5 1km repeats Recoveries 400m Pace: Threshold Vo2 Max Intensity Level 1km repeats: build your endurance and teach you how to hold a faster pace for Longer. 5th January 4 to 6 800m repeats Recoveries 400m Threshold Pace (slightly faster than your current 5km pace/ your goal 5km pace). 29th December – track closed The track is closed for the week but here is a suggested plan from Marion to undertake yourself. 10 x by 2 minutes Recoveries 2 minutes Pace 5km Track sessions resume January 5th. 22nd December Christmas Mile! Mile 1 at 6.15 P. M. for sub 6 minutes. Mile 2 at 6.25 P. M. between 6 minutes and 7 minutes. Mile 3 at 6.40 P.M. slower than 7 minutes. 15th December 6 to 8 600m repeats Recoveries 400m Interval Pace 8th December 10 to 12 400m repeats Recoveries 400m Interval to 5k pace 1st December 2 to 3 Mile repeats Recoveries 600m Pace: Lactate threshold (25 to 30 seconds per mile slower then 5k Pace). 24 November 3 or 4 1200m repeats 5km goal pace Recoveries 400 17 November 3-5 1km repeats with 500m recoveries 5k Pace 1 mile repeats will build on your endurance and teach you how to hold a faster pace for longer. 10 November 4 to 6 800m repeats Recoveries 400m Goal 5km Pace: Slightly faster then your current 5km pace. 3 November 6 to 8 600m Recoveries 400m 27th October 4 to 5 1 km repeats Recoveries 400m Pace: Threshold 20th October 3 to 4 mile repeats. 600m recoveries. Lactate threshold pace: 25 to 30 seconds per mile slower the 5k pace. The pace should feel comfortable hard. October 13th 2021 3 to 4 1200m repeats Pace 5km Recoveries 400m 1200m repeats offers some unique benefits while pushing you above lactate threshold and near Vo2 max. This improves your ability to buffer lactic acid and increase your aerobic capacity. Marion 🏃🏼♀️🏃 October 6th 2021 10 to 12 400m repeats at current 5km race pace. Warm up, stretching, core work, cool down as standard. September 29th 4-6 800m Repeats Recoveries 400 Pace: slightly faster than your current 5k about 10-15 Seconds Per mile. 🏃🏼♀️💪🏃 September 22nd 5 x1km repeats Recoveries 400 Threshold pace |
| September 15th 3 x 1 Mile Repeats Recoveries 600m Warm up, cool down, stretching and core work as standard. Pace: Lactate threshold 25 to 30 seconds per mile slower then 5k pace. The pace should feel comfortable hard to build mental toughness. |
| September 8th 3 to 4 1200 repeats at 5km pace Warm up, cool down, stretching and core work as standard Benefits: 1200m repeats push you above lactate threshold and near your Vo2Max, which improves your ability to buffer lactic acid and increase your aerobic capacity. 🏃🏃🏼♀️ |
| September 1st 10 to 12 400m repeats at 5k pace. Recoveries 400m slow jogging. |
August 2021
| August 25th 4 to 5 1km repeats Recoveries 400m Pace threshold Vo2Max Intensity level: This is the ability for your body to utilize oxygen as it enters your lungs. Miles repeats will build your endurance and teach you how to hold a faster pace for longer. If you dig deep you’ll soon be shaving seconds off your time each week. |
| August 18th 4 to 6 800m repeats Recoveries 400m Threshold Pace Warm up, cool down, stretching & core work as standard. 800m repeats are run at a pace that is slightly faster than your current 5k (about 10-15 Seconds per mile faster). |
| August 11th Pyramid Session: 400-800-1200-1600-1200-800-400 Recoveries 400m Pace 5k Warm up, cool down, stretching and core work as standard. |
| August 4th 3 x 1 mile at threshold pace with 600m recoveries. Pace: Lactate threshold /25 to 30 seconds per miles slower the current 5k pace. |
July 2021
| July 28th 5x1km at threshold pace with 400m recoveries. |
| July 21st 3x1200m repeats At your goal 5km pace Recoveries 400m Slow down for the recovery interval so your breathing settles down – you want to be able to push equally hard for each interval – aim for consistency with each interval. |
| July 14th 12 x 400m with 400m recoveries. |
| July 7th 3x 1 mile repeats with 600m recoveries Lactate Threshold Pace: About 25 to 30 seconds per mile slower than current 5k pace |
June 2021
| June 30th | 4x 1200m at 5km pace with 400m recoveries. |
| June 23rd | 4 to 6 800m with 400m recoveries at threshold pace. Runners will notice as they fatigue running form breaks down and they will hit the wall faster during a race. Doing 800 repeats allows runners to enter this state of fatigue quickly without putting the same amount of of stress on the body. As a race training this way will help avoid burnout and help runners feel fresh during the race. |
| June 16th | 12 x 400m at interval pace with 400m recoveries. |
| June 9th | 3 x 1 Mile at threshold pace with 600m recoveries. |
| June 2nd | 4 x1200m with 400 m recoveries at 5km pace. 1200 repeats offer some unique benefits. They can push you above lactate threshold and close to your Vo2 Max, which improves your ability to buffer lactic acid and increase your aerobic capacity. |
| May 26th | 5x 1k at threshold pace/ Vo2 max intensity level Warm up , stretching and cool down as standard. |
| May 19th | 4 to 6 800m with 400m recoveries at threshold pace. If you’re training for anything between a 5k and marathon, 800m repeats set a great workout to add to your toolbox. They have more of an aerobic cross over that will be great for transferring to long distance running and helping you find the speed and power you need during the final push of a race. In addition to gaining speed, this workout is designed to improve running economy and mental toughness. Marion 🏃🏼♀️🏃💪 |
| May 12th | 8x 600m at threshold intensity with 400m recoveries. 600m speed sessions are great for all runners. Whether you’re first-year runner or a veteran competitor, whether you race 10 miles or 5Ks, there’s a place for 600m breakdown in your training. Looking forward to seeing everyone back at the Mardyke Track! Marion 😊 |
| May 5th | 12x 400m at interval pace with 400m recoveries. Warm up, cool down, stretching and core work as standard. Looking forward to getting back to the Mardyke Track from Wednesday May 12th. Remember to fill out the online Health Screening Form on the day of any Mardyke session you attend. |
April 2021
| Apr 28th | 3 x 1 mile at threshold pace. Recoveries 600m. Warm up, cool down, stretching & core work as standard. Mile repeats build physical and psychological fitness. They force you into a race mentality. Change the pace or number of reps and you change the physiological effect. You’ll want to build a session that matches your fitness, performance goals and ability to recover. |
| Apr 21st | 4 x 1200m at 5km pace (400m recoveries). Aim for consistency with each interval. Stretching & core work as standard. |
| Apr 14th | 5x1km with 400m recoveries. Vo2 max intensity level/ maximal aerobic capacity. Warm up, cool down, stretching and core work as standard. |
| Apr 7th | 5x 800m at threshold pace with 400 m recoveries. Warm up, cool down, stretching and core work as standard. |
March 2021
| Mar 31st | 8 x 600m at interval pace with 400m recoveries. Warm up, cool down, stretching and core work as standard. Wishing ye all a very happy Easter 🐣🐣🐣from Marion 🏃🏃🏃🏼♀️🏃🏼♀️. |
| Mar 24th | 3×1 mile at threshold pace with 600m recoveries. Warm up, cool down, stretching as standard. By executing mile repeats, you will build your physical stamina by improving your running economy. You’re drawing on both fast-twitch and slow-twitch muscles, which in turn builds both speed and endurance. Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round. |
| Mar 17th | 12x 400m at interval pace with 400m recoveries. Warm up, cool down and stretching as standard. Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round Happy St. Patrick’s Day🍀☘️🍀☘️ |
| Mar 10th | 4 x 800m at threshold pace with 400m recoveries. Recovery jogs should be slow but enough to keep the heart rate up. Warm up and cool cool down as standard. Marion’s Circuit Routine (40 secs on and 10 secs active rest) – Burpees – Back Extension – High Knee – Side Plank – Jump Squats – Push Ups – Tuck Jumps – Leg Raises – Lunges – Crunches – Star Jumps – Plank |
| Mar 3rd | – 4 x 1km with 400m recoveries at threshold pace. – Vo2Max intensity level – This is the ability for your body to utilize oxygen as it enters your lungs – Warm up, cool down, stretching as standard Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round! |
February 2021
| Feb 24th | 3 x 1 mile at threshold pace. 600m jog recoveries. Warm up, cool down and stretching as standard. |
| Feb 17th | 4x 1200m at interval pace with 400m recoveries Marion’s 5 Minute Squat Routine Sumo squats 30 secs Normal Squats 1 min Squats with hold 30 secs Squats with a step 30 secs Squat with pulse 30 secs Wall squats 1 mins Normal squat 1 mins If that is too easy, try one more round! |
| Feb 10th | 4x 800m at threshold pace with 400m recoveries Warm up cool down & stretching as standard Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round! |
| Feb 3rd | 12 x 400m at threshold pace with 400m recoveries. Marion’s Core Session Plank 30 secs Side plank 30 secs each side Legs raises 30 secs Scissors 30 secs Crunch 30 secs Back extensions 30 secs Oblique Crunch 30 secs Glut bridge 30 secs (15 secs break between each exercise) |
January 2021
| Jan 27th | 8 x 600m at interval pace with 400 m recoveries. Marion’s Squat Session – Sumo squat – 30 seconds – Normal squat – 1 minute – Squat with hold – 30 seconds – Squat with steps – 30 seconds – Squat with pulse – 30 seconds – Normal Squat – 1 minute – Wall sit ups – 1 minute Take a 2 minute break and then hit your 600s!! |
| Jan 20th | 3 x 1 mile at threshold pace with 600m jog recoveries to keep the heart rate up. Stretching, warm up and cool down as standard. |
| Jan 13th | 4 x 1200m at interval pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
| Jan 6th | 4 x 1km at threshold pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
December 2020
| Dec 29th | 4 x 800m at threshold pace with 400 metre recoveries. Warm up, cool down and stretching as standard. (Individual training, track closed for Christmas period) |
| Dec 22nd | The track is closed over the Christmas break but Marion has sent on a nice Wednesday session plan for those wishing to continue speed training over Christmas. 10 by 2 mins at interval pace with 2 minutes recoveries. Warm up, cool down & stretching as standard. Wishing ye all a brilliant Christmas and bright 2021 Stay Safe Marion 🎅🌲🎄 |
| Dec 15th | 3 x 800m at threshold pace with 400m recoveries. |
| Dec 9th | 3 x 1 mile at threshold pace with 600m recoveries. |
| Dec 2nd | 3 x 1200m at threshold pace with 400m recoveries (jogging easy keeping the heart rate up). Warm up, cool down and stretching as standard. |
November 2020
| Nov 25th | 4 x 800m at threshold pace with 400m recoveries (jogging easy to keep heart rate up). Warm up, cool down and stretching as standard. |
| Nov 18th | 12 x 400m at interval pace with 400m recoveries. Warm up & cool down including stretching as standard. |
| Nov 11th | 3 x 1 mile at threshold pace with 600m recoveries. Warm up and cool down including stretches as standard. |
| Nov 4th | 4 x 1km at interval pace with 400m recoveries as easy jogging. Warm up and cool down including stretches as standard. Core Work (30 seconds for each exercise): – Plank – Side plank, each side – Legs raises – Scissors – Crunch – Oblique crunch – Back extensions – Glute bridge |
October 2020
| Oct 28th | 4 x 800m at threshold pace with 400m recoveries as easy jogging, keeping your heart rate up. Warm up and cool down including stretches as standard. |
| Oct 21st | 10 x 400m at interval pace. 400m slow jog recoveries. Warm up and cool down as standard. |
| Oct 14th | 8 x 600m at threshold pace with 400m recoveries. Warm up and cool down as standard. |
| Oct 7th | 400-800-1200-mile -1200–800-400 at interval pace with 400m recoveries. Stretching, warm up and cool down. |
September 2020
| Sept 30th | 6x 800m @ 5k Pace with 400m jog recoveries. 2 continuous miles of easy running to cool down. |
| Sept 23rd | 4x 1200 at interval pace 400m recoveries |
| Sept 16th | 3 x 1 mile at threshold pace with 400m recoveries |
| Sept 9th | 12 x 400m at threshold pace with 400m recoveries |
| Sept 2nd | 4 x 1200m at interval pace |
August 2020
| Aug 26th | 6 x 800m at threshold pace (5k) with a 400m recoveries |
| Aug 19th | 6 x 800m at threshold pace (5k) with 400m recoveries. Session Cancelled |
| Aug 12th | 12 x 400m with 400m repetition pace recoveries |
| Aug 5th | 5 x 1km at threshold pace with 400m recoveries |
July 2020
| July 29th | 4 x 1200m with 400m recoveries |
| July 22nd | 3 x1 mile at threshold pace with 600m recoveries |
| July 15th | 6 x 800m at threshold pace, 400m recoveries |
| July 1st | 3 x 1 mile at 5k pace, jog recovery of 600m |
June 2020
| June 24th | 4 x 1200m intervals at 5k pace, 400m recoveries |
| June 17th | 5 x 600m at 5k pace with 400m recoveries |
| June 10th | 3 x by 1 mile at threshold pace with 600m recoveries |
| June 3rd | 5 x half mile at 5 k pace, recovery 400m |
May 2020
| May 27th | 4 x 800m at 5k pace, 400m jog recoveries |
| May 20th | 15 x 2 mins at current 10 Km effort , 2 minutes recoveries |
| May 13th | 6 x 4 min at current 10 Km pace with easy 4 min recoveries |
| May 6 th | 8 x 3 mins at 10k pace with easy 3 min recoveries |
