Strength & Conditioning Exercises

A group of St Finbarr’s A.C. members take part in a monthly Strength and Conditioning class with Coach Frank from DT fitness in Togher.

Frank has kindly shared his exercises for all members and has given videos demonstrating each exercise so you can try these yourself at home.

If you would like to join the Tuesday night Strength and Conditioning monthly classes please contact Orla Byrne, St. Finbarr’s A.C. Committee member and Women’s Captain (orlab-1@hotmail.com).

Session 2 (30th April):

Session 2 Mobility: Same as Session 1 below

Session 2 Exercises

Weighted Split Squat


Banded Pulls

Jammer Press


Slide Hamstring Extension


Side Plank Rotation

Session 1 (4th April):

  • Warm up
  • Include 10 each: pogos/ pogos toes up/ single leg hops/ single leg hops front & back / single leg hops side to side
  • Mobility – 5 mins
  • 20/20 x 3 each
  • Jump lunges/ jump squats/ cossack squats
  • Single Leg Long lever Hamstring 3×30 seconds each side
  • Mini band standing marchers 3×10 each side
  • Bicycle crunches 3×10 each side
  • Plate step downs 3×8 each side
  • Slider rev lunges 3×5 each side

Session 1 Exercises :
Pogo Jump (Variation 1)

Pogo Jump (Variation 2)

Pogo Jump (Variation 3)

Plyometric Lunges

Squat Jumps

Cossack Squat

Banded Standing March

Long Lever Single Leg Bridges

Bicycle Crunches

Elevated Step Downs

Slider Lunges

Meet the President – Eamonn McEvoy

Next up in our “Meet The” series is Club President Eamonn McEvoy.

  1. Where are you from?
    I’m from Ballinhassig, a GAA stronghold just west of Cork City.
  2. How long have you been a club member?
    After competing for U.C.C. and Bandon A.C. in the 1970s, I took a break from competing and joined St. Finbarr’s in 1982.
  3. What was it attracted you to join St Finbarr’s?
    John Buckley sold me a pair of running shoes in his old shop on Strawberry Hill, and he also sold me the idea of trying out St. Finbarr’s at the Lough.
  4. What is the best part of being a club member?
    You get to hang out a lot with like minded ectomorphs!! Seriously though, some great friends, some great days training and racing, and in my own case I got a wife into the bargain!
  5. Who is your athletics idol/hero?
    The aforementioned John Buckley of course, but especially the late great Jerry Kiernan. I was lucky enough to be running the day he exploded onto the scene by winning the Irish Junior Xcountry in Holycross in 1973, and many years later I was proud to be on the Irish over 40 Xcountry team with him.
  6. What is your favourite athletics event?
    I’ve tried most things from 100 metres to the marathon, but I like 5k, track and road best of all.
  7. What club achievement are you most proud of?
    In 2023 I believe we were the largest adult club in Cork, spread over men and women, all ages, all abilities, and a very wide range of running events from 60m to ultra marathons.
  8. What personal achievement in your time at St Finbarr’s are you most proud of?
    When I was 50, I was champion of Ireland on track, road and xcountry, and I also broke the Irish 5k road record for over 50 with a time of 16.30 in Rathfarnam.
  9. What is your goal as Club President for 2024?
    Hopefully to help the club continue on from a great 2023 when we had our own track night, our own xcountry event, our annual road race and a new sprint squad emerged in the club.
  10. Who is your “one to watch” for 2024?
    Lots of names come to mind. Rodger Condon, Cian Kelly, Darragh Mulcahy, Clara Ryan, Louisa Browne. That’s five for the price of one!

🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟

Thank you Eamonn. An idol to many members of the club!

Wishing you the very best for your term as President of the Club.

Training Safety at Tramore Valley Park

With the introduction of the new club training location of Tramore Valley Park we ask you kindly to take note of the following safety brief.

SAFETY BRIEF FOR CLUB SESSIONS AT TRAMORE VALLEY PARK.

AS TRAMORE VALLEY PARK IS A SHARED PUBLIC SPACE ST FINBARR’S A.C. MEMBERS ARE TO BE AWARE OF THE FOLLOWING HAZARDS AND FOLLOW THE INSTRUCTIONS BELOW DURING ORGANISED CLUB TRAINING SESSIONS.

CLUB TRAINING: WEDNESDAY AND FRIDAY EVENINGS BETWEEN 6PM AND 7PM.

  • ORGANISED CLUB TRAINING CAN ONLY TAKE PLACE IN  SELECTED AREAS OF TRAMORE VALLEY PARK INDICATED BY CLUB COACHES
  • RUNNERS ARE TO FOLLOW INSTURCTIONS OF CLUB COACHES AT ALL TIMES
  • RUNNERS HAVE A DUTY OF CARE FOR THEIR OWN SAFETY TO THEMSELVES AND OTHER PARK USERS AND ARE TO EXERCISE DUE CAUTION AT ALL TIMES
  • WHEN RUNNING ON PUBLIC PATH WAYS RUNNER ARE TO RUN IN SINGLE FILE AT THE LEFT HAND SIDE OF THE PATH
  • WHEN OVER TAKING OTHER RUNNERS THEY ARE TO OVERTAKE TO THE RIGHT AND MOVE IN TO THE LEFT HAND SIDE OF THE PATH WHEN OVERTAKING IS COMPLETE
  • WHEN CHANGING DIRECTION RUNNERS ARE TO LOOK OVER THEIR SHOULDER TO ENSURE THE PATH IS CLEAR BEFORE CROSSING THE PATH AND MOVE ON TO THE LEFTH HAND SIDE IN THE NEW DIRECTION 
  • WHEN RUNNING ON PITCHES/ FIELDS RUNNERS ARE TO BE AWARE THE SURFACE MAY BE UNEVEN/SLIPPY  AND ARE TO EXERCISE DUE CAUTION 

RUNNERS ARE TO BE AWARE OF THE FOLLOWING HAZARDS AND EXERSISE DUE CAUTION AT ALL TIMES 

  • PEDESTRIANS
  • OTHER RUNNERS
  • CYCLISTS
  • SCOOTERS
  • SKATEBOARDS
  • BUGGYS/ PRAMS ETC.
  • WHEEL CHAIR USERS
  • DOGS 
  • DOG LEADS
  • ANY OTHER SLIPS, TRIPS AND FALL HAZARDS NOT LISTED

Thank you for your attention. If you have any questions don’t hesitate to ask the St. Finbarr’s A.C. coaches at training sessions.

Member Spotlight – John Meade

We hear from John Meade…

Q. Where are you from?

Rugadh agus tógadh mé i gCorcaigh, privileged to be born and raised on Leeside.

Q. How long have you been a St. Finbarr’s A.C. Club member?

I started running with the Barr’s at the end of 2009, having taken up running earlier that year in the Dubai heat.

Q. What race distances are you focusing on at the moment?

At the moment, I’m focusing on anything from 5 km to half marathon, very specific!

Q. What does a typical training week look like for you?

Sunday long run starting early at The Marina is pretty nailed down. I do a lot of daily running and sessions in Glanmire na laethanta seo.

New cycleways and walking paths down there have been transformative from a running perspective.

I like to race frequently, so I do one session a week, usually longer repeats, KMs or miles at just faster than 5 km / 4 mile race pace. Plenty of S&C then in between the tunes.

Q. Do you have a specific goal for the season?

My goal this season is to keep running. Not snapping or causing rupture to any major anatomical structures. My goal is to work hard consistently and then hopefully get stronger and faster, even as I get older.


My goals are more horizontal, than vertical. I’d prefer to keep running through the years, than go all chips in trying to chase a single, short-term running goal. As runners, we’re lucky in Cork to have such a selection of local races to pick from, and I’ll race plenty of these. We’re spoiled really.

Q. What is your favourite athletics event?

I love the International Cork City Sports, is aoibhinn liom é an tráthnóna sin. To get such close proximity with some of the best track and field athletes in the world is something else. Leaning over the trackside fence as the action explodes is nothing short of awesome. Ahead of this summer’s Paris Olympics, Cork City Sports could be even special than ever.

Q. What is your favourite running memory or single biggest running achievement to date?

Nuair a thosaigh mé ag rith, I was lucky to fall in on Sunday long runs from St. Lukes with Cathal O’Connell and the gang. I learned so much sharing the miles with (King) Cathal, and those are precious memories.

Talking sparkly bling, I suppose being part of a gold medal team at the World Masters Mountain Running Championship in Clonmel in 2022 was a big day for me.

Q. Do you have a top training tip for your fellow St. Finbarr’s A.C. members?

‘Little by little, a little becomes a lot’. Be consistent and improvements will come. Ask others for feedback and advice. There are so many training choices and variations out there, including non-running options. Something different works best for all of us. Discover how to make your own Goldilocks porridge.

Q. Any other comments?

Any of us who are training and running are privileged, we should always remember that. Getting to head off to a race is a gift, enjoy it every time. It’s great to be part of the running community here in Cork. There’s more to why we run than just putting one foot in front of the other, agus buíochas mór le Dia for that!


Thank you John🌟

If you would like to share your story with fellow St.Finbarr’s A.C. members feel free to fill out this quick questionnaire:

Member Spotlight – Share Your Story

Meet the Treasurer – Pat Murphy

Our “Meet the” series continues this week with Meet the Treasurer – Pat Murphy!

1.Where were you born?
Born in Greenmount in Cork

2.How long have you been a club member?
I joined St Finbarr’s at the start of 2019.

3.What was it that attracted you to join St Finbarr’s?
I’m not sure if I was attracted to join St Finbarr’s but if you know Dan Kennedy you know that he has persuasive powers.

I used to meet Dan whilst running in the ‘Farm’ and he suggested I should stop running the junk miles and join the Barrs and get some structured training. I haven’t looked back since.

4.What is the best part of being a club member?
Being of a more senior vintage I was a bit apprehensive about joining the club and wasn’t sure how I would fit in, but the club and the members welcomed me as one of their own.

That is the one special thing about this club, everybody is so friendly, welcoming, and accommodating. The club accommodates all abilities and there is a place in it for everyone.


Together with having the three most experienced and knowledgeable coaches in Dan, Eamonn and Marion, ably assisted by Pat and Graham makes for a great club.

5.Who is you’re your athletics idol/hero?
Not sure if I would call them idols but I always enjoyed watching Lasse Viren, a long-distance runner from Finland who ran in the 70’s and was double Olympic champion over 5,000 and 10,000m and would give the current generation of Africans and a certain Norwegian a run for their money over 5,000 and 10,000m. The competition between Coe and Ovett over the years at 800 and 1500m was also a great watch.

6.What is your favourite athletics event?
Since joining the Barrs I have given most if not all race types a try. I have run in roads and XC Championship races, but my preferred event would be the 800 and 1500m track events.

7.What club achievement are you most proud of?
I cast my mind back to a Cross Country race in Dungourney I think in 2021.It was like something you would see at a Grand National all lined up behind the start line. That day there were 56 Barrs athletes participating, and it was great to be part of that field. Not sure what we won on the day but the pride of being part of this club that day sits in my memory.

8.What personal achievement in your time at St. Finbarr’s are you most proud of?
Personally, I have been lucky enough to have had a little success across the various disciplines, which is down to the great coaching we receive, but my highlight to date would be winning of the 800 and 1500m double at the Masters National Track and Field Championship on a baking hot day in Tullamore in 2022.

9.What is your goal as Treasurer for 2024?
As I have just taken over this role from my mentor Michael Murphy my first task will be to make sure the books balance at the end of the year!


As St Finbarr’s is the club with the largest membership of Senior and Masters’ athletes in the County it would be great to see these numbers grow even more and that those who join will have the same fantastic experience that I have had since I joined. I am looking forward to our club having another successful year across all the running disciplines and seeing as many members as possible giving the races a go.

10.Who is your ‘’one to watch’’ for 2024?
There are so many fantastic athletes in our club both male and female and in the different categories of Seniors and Master that it would be difficult to pick one, so I will pick two.

My Male picks are Sean Twohig and Barry Twohig. Both have been in great form recently on the roads and the mountains and will carry that form into the rest of the year.

My Female picks would be Louisa Browne and Anita Locke who like the lads will be ones to watch out for in 2024.

There are also the many other athletes who may not necessarily finish on the podium but who give of their best at training during the week and who should also be commended and recognised for their efforts running in the Barrs singlet.


Thank you Pat 🌟

If you would like to share your story with fellow St.Finbarr’s A.C. members feel free to fill out this quick questionnaire:

Member Spotlight – Share Your Story

Member Spotlight – Cherie Turner

Q. Where are you from?

I’m from the US: I grew up in Goleta, California, a small town on the coast, but most recently I had been living in Boston, Massachusetts.

Q. How long have you been a St. Finbarr’s A.C. Club member?

I joined Finbarr’s in 2017 when my husband, Lance, and I moved to Cork the first time. I was a member for the year I lived here and rejoined when I moved back to Cork in June 2023.

Q. What race distances are you focusing on at the moment?

I’m focused on the 5k at the moment, and also plan to do some track racing, with a focus on the 800, this outdoor season.

Q. What does a typical training week look like for you when you don’t have a race that week?

Rest Mon, easy run Tues, track speed Wed evenings, easy run Thur, tempo track on Fri, ParkRun Saturday, and longer run Sunday; on my easy runs, I throw in a few 30 second strides; I also make sure to get some hills into some of my slower or long runs. I also do strength training twice a week and a lot of mobility and PT type exercises throughout the week. And I have been taking time to regularly do some form of mental training.

Q. What does a typical training week look like for you when you do have a race that week?

Pretty similar to a regular training week but without as much speed work, and I cut back on what I’m doing for strength work. So I would maybe do half the workout on Wed, and not as fast as I would on a regular week. I also make sure to do 3-5 30 second strides in all my runs to remind my body what running fast feels like and keep my legs snappy.

Q. Do you have a specific goal for the season?

I’m on a quest to break 20 minutes in the 5k, after years focusing on longer distances like the marathon. My current PR is 21:10, set last August. I’d be thrilled to reach my goal this year. I’d also love to PR in the 800, which I started running a few years ago. I’ve run a 2:53 and know I’ve got more speed in me.

Q. What is your favourite athletics event?

My favorite events currently are the ones I’m training for, the 5k and 800. They are both interesting challenges mentally and physically. And I love racing and training for events that are short enough that I can race them frequently. I love racing, so focusing on these shorter events gives me the opportunity to do that more often.

Q. What is your favourite running memory or single biggest running achievement to date?

I actually have two: the first time I finished the Boston Marathon, in the 2018 storm year. I will never forget turning onto the finishing stretch on Boylston Street and the incredible crowds. Running the 90km Comrades Marathon in under 10 hours last year is also a huge highlight for me. The course is really hilly and it’s such a long way to run, and also it’s just a magical event. That event will always hold a special place in my heart.

Q. Do you have a top training tip for your fellow St. Finbarr’s A.C. members ?

Run your easy runs easy and run your speed workouts at the prescribed speed. It’s important to remember what the day’s training is supposed to be about and stick with it. I remind myself: training is training, racing is racing.
Also, spend some time on mental preparation: belief in your abilities is an important part of reaching your goals.

Q. Any other comments ?

I’ll add that I enjoy the support of Finbarr’s and am thankful for all the people who work to keep the club running so well. It’s truly a pleasure to show up in all weather on track nights and have such a terrific crew to train with and excellent coaches to run the workouts. And being a part of Finbarr’s at races is always great fun.


Thank you Cherie and the very best with the sub 20. We are all rooting for you 🌟.

If you would like to share your story with fellow St.Finbarr’s A.C. members feel free to fill out this quick questionnaire:

Member Spotlight – Share Your Story

Meet Club Chairperson – Rebecca McEvoy

Our “Meet The” series continues this week with our Chairperson Rebecca McEvoy.

  1. Where are you from?
    Ballinhassig in Co. Cork
  2. How long have you been a club member?
    I’d say I joined the Barrs around 2008/2009 after running with Belgooly AC as a juvenile.
  3. What was it attracted you to join St Finbarr’s?
    Well I don’t think I ever really had any other choice! My parents met in St. Finbarr’s and are still active members today. I don’t think there was ever going to be another club for me!
  4. What is the best part of being a club member?
    I love the social side and team spirit in St. Finbarr’s. I love meeting everyone at the training sessions during the week. I also love going to races and seeing so many Barrs singlets around.
  5. Who is your athletics idol/hero?
    Growing up I always wanted to be Sonia O’Sullivan. I loved watching her in the Olympics and World Championships battling for medals.
    At the moment I love following Ciara Mageean and seeing how well she’s doing on the world stage.
  6. What is your favourite athletics event?
    I think I probably love racing 5km the most, also like a 3km on the track though!
  7. What club achievement are you most proud of?
    I think it’s amazing to see our club members compete in so many different events across such a range of distances. We got sprinters and marathons and it’s great to see our club represented in so many different disciplines and events.
    I also think our club has done a fantastic job organising hosting the Cork City 10 Miler every year. You’d be surprised by the amount of work that goes into it!!
  8. What personal achievement in your time at St Finbarr’s are you most proud of? That’s a hard one too, but probably coming 5th in the National Senior Road Relays in Raheny last year with Orla Byrne and Martina Kiely.
  9. What is your goal as Chairperson for 2024?
    The club is in a great place at the moment so it would be great to continue building on all the positive momentum. I would like to encourage more people to try out track races and enter more championship events.
  10. Who is your “one to watch” for 2024?
    That’s a tough one, there are loads of great up and comers in the club at the moment!
    Cian Kelly is definitely one to watch, smashing PBs every weekend. It’s been great too to watch Darragh Mulcahy race on the track at nationals, I’m sure he has a great summer ahead. I think Orla Byrne is in for a great year too, so she’ll be one to watch on the women’s side.

👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏

Thanks Rebecca, some great answers there.😃

Wishing you the very best for the year ahead as Chairperson.

Meet The Men’s Captain – Donal Murray

Donal Murray – Men’s Club Captain 2024.

Where are you from?
I’m a Corkman from Glasheen and Ballincollig and now live in Douglas.

How long are you a club member?
I joined St Finbarr’s about 8 to 10 years ago

What was it that attracted you to join St Finbarr’s AC?
I was 7 years old when I took up boxing so running would have been a big part of that. We used to run 3 to 4 miles before training sprinting between street lights or run 6 or 7 miles on other nights.

As the years went on between the ages of 15 to to my mid 20s I struggled with addiction. Forward another 10 to 15 years through my recovery and 17.5 stone later my brother who was already in St Finbarr’s convinced me to join, and I haven’t looked back since.

What is the best part of being a club member?
The best part of been a club member is how welcoming everyone is. Seeing new members starting from scratch not knowing how to pace or run smart to being great runners performing to the best of their abilities with the advice from the coaches and more experienced runners.

Who is your athletics idol/hero?
In the club my idol would have to be Flor O’Leary. An amazing runner and very humble man with a huge amount of national records picked up over the years. I remember him coming into the track nights training with us well into his 80s.

Internationally it would have to be Kipchoge he came from nothing raised by his single mother and a tough childhood to where he is now an inspiration to the world of running.

What is your favourite athletics event?
I’ve raced track 200s, 400s, 800s. I’ve done shotput, tried my hand at javelin and I love the relay races too which have great excitement, but my favourite is marathons and Road Championship Races. A close second is Cross Country, which is a brilliant team event.

What single club achievement are you most proud of for 2023?
My personal greatest achievement would be in 2022 Cork City Marathon when I achieved a PB of 3:28. In regards the club, 2023 was hugely successful in nearly every running discipline. It really has been a fantastic year for the club overall, so it’s too difficult to pick just one achievement.

What is your goal as Men’s Club Captain for 2024?
My goal as captain is to build on the success of previous years, and try maximise the amount of people in Championship Races. There is nothing like winning a team medal or individual medal for your club and county.

Who is your “one to watch” for 2024?
There are a few individuals like Darragh and Rodger who hadn’t much experience in any form of running when they started, but with help and guidance have become serious contenders in track events up against the best in the country. But my one to watch is Cian Kelly, who with a bit of guidance and coaching he will be another powerful addition to the club’s success.

Thanks Donal, and best of luck in your role as Men’s Captain for 2024.

Member Spotlight – Dave Hurley

Q. Where are you from?

Silversprings in Cork City. A northsider born and bred.


Q. How long have you been a St. Finbarr’s A.C. Club member?


Since 2016

Q. What race distances are you focusing on at the moment?


I can’t lie about this question. Anyone who knows me will call me out if I don’t speak the truth – half marathon!

Q. What does a typical training week look like for you when you don’t have a race that week?

  • Monday easy run 5/6k
  • Tuesday rest
  • Wednesday club session
  • Thursday easy run 5/6k
  • Friday club session
  • Saturday easy run &/ or Glen river parkrun easy
  • Sunday long run (10 miles) with club members,shout out to the Sunday group, a brilliant bunch who all make the long run a pleasure, the coffee and cake afterwards helps us too!

Approx 40 miles per week.

Q. What does a typical training week look like for you when you do have a race that week?

  • Monday 5/6k easy
  • Tuesday rest
  • Wednesday 50% of club session
  • Thursday go for a walk (6 to 8k)
  • Friday 5k easy
  • Saturday rest
  • Sunday race (or run is more accurate for me!)

Q. Do you have a specific goal for the season?


I want to get back into the 1 hour 40’s for the half! I’ll be trying enough times!

Q. What is your favourite athletics event?


Favourite to Watch: TV is any major athletes championship.


To participate in: CPC DEN HAAG in the Netherlands. I go back every year since I ran in 2017.

Non participation Event: Stewarding at the St. Finbarr’s Cork City 10 Miler and the Musgrave Bhaa race every year.

Q. What is your favourite running memory or single biggest running achievement to date?


Ive had a few! Den haag is up there but after running in Malaga (did someone mention Malaga 🤔) last December 2023 that’s hard to beat.

There was such a great group from the barrs over there, the race was great but the get together all weekend made it special.

Q. Do you have a top training tip for your fellow St. Finbarr’s A.C. members ?

All the coaches are great – listen to them and no matter what your level of fitness there’s always others you can run with in the club.


Q. Any other comments?

Running has so many positives for me, the obvious ones we all know about but the people you meet and become friends with,I’ve been to a lot of races and get to visit locations around Ireland and beyond because of running. It’s great for a person’s mental wellbeing also.

Member Spotlight – Richard Bourke

Q. Where are you from?
Originally Limerick. Living in Cork.

Q. How long have you been a St. Finbarr’s A.C. Club member?
2018 I believe.

Q. What race distances are you focusing on at the moment?
Marathon ATM…

Q. What does a typical training week look like for you when you don’t have a race that week?
Generally 40 to mid 50 miles. 5 to 6 days a week training but fluctuates really.

Q. What does a typical training week look like for you when you do have a race that week?
Well for marathon tapering few weeks beforehand so very easy. Max 20 miles week of the marathon.

Q. Do you have a specific goal for the season?
Hoping to complete Connemara marathon (April). That’s the only plan at the moment. Generally do some BHAA races and a few others in between as enter longer evenings.

Q. What is your favourite athletics event?
Marathon

Q. What is your favourite running memory or single biggest running achievement to date?
Think has to be getting sub 3 in Dublin 2019 but lots of good memories from the Burren, Connemara and some good MCI (Marathon Club Ireland) routes.

Q. Do you have a top training tip for your fellow St. Finbarr’s A.C. members ?

Persevere…the rewards are good!