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Winter Training Sessions 2005 - 2006
Notes
| Week Starting (Monday) |
Tuesday |
Thursday |
Races |
| 3rd Oct |
4 x 1mile (2mins) |
- |
|
| 10th Oct |
6 x 800m (2mins) |
- |
FRA Relays (16th) |
| 17th Oct |
10 x 400m (1min) |
- |
Comber Cross Country (22nd) |
| 24th Oct |
6 x 1km (2mins) |
12 x 300m (1m) |
Newcastle Cross Country (29th) |
| 31st Oct |
5 x 1mile (2mins) |
8 x 1min Hills |
McConnell Shield, Ballyclare (5th) |
| 7th Nov |
8 x 800m (2mins) |
3 sets of 200, 400, 600,400,200 with a minute
rest & 3min rest between sets |
Abbey Cross Country, Jordanstown (12th) |
| 14th Nov |
12 x 400m (1min) |
Paarlauf |
Coleraine Cross Country (19th) |
| 21st Nov |
6 x 1km (2mins) |
12 x 300m (1m) |
Joe Seeley 10km, Ormeau Park (26th) |
| 28th Nov |
5 x 1mile (2mins) |
8 x 1min Hills |
Malcolm Cup Cross Country, Ballyclare (3rd) |
| 5th Dec |
8 x 800m (2mins) |
3 sets of 200, 400, 600,400,200 with a minute
rest & 3min rest between sets |
Dromore Cross Country (10th) |
| 12th Dec |
Club Handicap 5 Mile |
Paarlauf |
|
| 19th Dec |
12 x 400m (1min) |
12 x 300m (1m) |
|
| 26th Dec |
6 x 1km (2mins) |
- |
*Turkey Trot (Monday 26th) * Castlewellan Cracker
(Tuesday 27th), * North West Xcountry (Saturday
31st) * Race over the Glens, Glenariff (Mon 2nd)
|
| 2nd Jan |
5 x 1mile (2mins) |
8 x 1min Hills |
International Cross Country, Stormont (7th) |
| 9th Jan |
8 x 800m (2mins) |
3 sets of 200, 400, 600,400,200 with a minute
rest & 3min rest between sets |
North Down Cross Country Relays (14th) |
| 16th Jan |
12 x 400m (1min) |
Paarlauf |
Lisburn Xcountry (Saturday 21st) |
| 23th Jan |
6 x 1km (2mins) |
12 x 300m (1m) |
NI Junior & Vets Champs, Bangor (28th) |
| 30th Jan |
5 x 1mile (2mins) |
8 x 1min Hills |
|
| 6th Feb |
8 x 800m (2mins) |
3 sets of 200, 400, 600,400,200 with a minute
rest & 3min rest between sets |
NI Senior Champs, Coleraine (11th) |
| 13th Feb |
12 x 400m (1min) |
Paarlauf |
- |
| 20th Feb |
6 x 1km (2mins) |
|
NI Civil Service Cross Country, Stormont (25th) |
| 27th Feb |
5 x 1mile (2mins) |
12 x 300m (1m) |
- |
| |
Back in Forest |
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Notes
1. Tuesday night sessions start with
warm-up at 6.30pm, Newcastle Centre
2. Thursday night sessions start with
warm-up at 6.30pm, Newcastle Centre
- a) These sessions are focused on leg speed development
and so have longer rest than on a Tuesday.
- b) Paarlauf sessions will aim to be 2 to 3 minutes
with a hill on the circuit and fall the same week
as the 400s on the Tuesday night.
Top ..
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Several training sessions take place
during the week. All abilities are welcome.
Sunday
|
Place : Donard Car Park
Time : 10am
Traditional Sunday run, typically 75 minutes
to 105 minutes at slower pace (upwards of 8 minute
miling), location varies, sometimes in the mountains.
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Monday
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Place : Mary Peters Track
Time : 6:30 pm
Track Session
Top ...
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Tuesday
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Place : Newcastle Centre, Main Street
Time : 6:30 pm
Group session; 1 hour's running;
Summer (April to September) : fartlek in Donard
and/or Tollymore Forests or Beach and Murlough
Nature Reserve;
Winter (October to March) : structured sessions
on the road - miles, 1kms, 800s & 400s.
Top ...
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Wednesday
Thursday
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Place : Various
Time : 7:30 pm
Hill and Dale Races between April and June
Top ...
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Friday
Saturday
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