Claremorris Track Session Cancelled Thursday Aug 24

August 22, 2023

The scheduled training session will not take place on Thursday (August 24) due to the number of members competing in National Half-marathon in Tullamore on Saturday.

However, Matt Bidwell has provided these endurance and speed sessions to do on the track if you wish – you pay €2 at the turnstiles.

Endurance session for Thursday.

Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides

Then

Endurance session – 5 x 1600m off 60 secs recovery

The aim is to run these at threshold intensity (upper zone 2 / top of zone 2). So don’t let the HR drift into zone 3 – cap your effort at top of zone 2.

For people not using heart rate – use pace chart below for estimate of threshold pace per lap:

5k
10k
Half
Full
Marathon
Threshold

Marathon
Marathon
Per Lap
Per Lap
0:30:40
1:03:46
2:21:59
4:58:49
02:45
02:33
0:29:51
1:02:03
2:18:12
4:50:52
02:41
02:30
0:29:05
1:00:26
2:14:39
4:43:23
02:37
02:26
0:28:21
0:58:54
2:11:16
4:36:15
02:33
02:23
0:27:39
0:57:26
2:08:01
4:29:25
02:29
02:19
0:27:00
0:56:03
2:05:01
4:23:05
02:26
02:16
0:26:22
0:54:44
2:02:05
4:16:55
02:22
02:13
0:25:46
0:53:29
1:59:18
4:11:04
02:19
02:10
0:25:12
0:52:17
1:56:41
4:05:33
02:16
02:07
0:24:39
0:51:09
1:54:08
4:00:11
02:13
02:05
0:24:08
0:50:03
1:51:44
3:55:09
02:10
02:02
0:23:38
0:49:01
1:49:25
3:50:17
02:07
02:00
0:23:09
0:48:01
1:47:11
3:45:34
02:05
01:57
0:22:41
0:47:04
1:45:01
3:41:02
02:02
01:55
0:22:15
0:46:09
1:43:01
3:36:48
02:00
01:53
0:21:50
0:45:16
1:41:05
3:32:45
01:58
01:51
0:21:25
0:44:25
1:39:10
3:28:41
01:55
01:49
0:21:02
0:43:36
1:37:23
3:24:57
01:53
01:47
0:20:39
0:42:50
1:35:37
3:21:13
01:51
01:45
0:20:18
0:42:04
1:33:59
3:17:48
01:49
01:43
0:19:57
0:41:21
1:32:22
3:14:24
01:48
01:41
0:19:36
0:40:39
1:30:45
3:10:59
01:46
01:40
0:19:17
0:39:59
1:29:17
3:07:54
01:44
01:38
0:18:58
0:39:20
1:27:49
3:04:49
01:42
01:37
0:18:40
0:38:42
1:26:26
3:01:53
01:41
01:35
0:18:22
0:38:06
1:25:02
2:58:58
01:39
01:34
0:18:05
0:37:31
1:23:44
2:56:12
01:37
01:33
0:17:49
0:36:57
1:22:29
2:53:36
01:36
01:31
0:17:33
0:36:24
1:21:15
2:51:00
01:35
01:30
0:17:17
0:35:52
1:20:01
2:48:25
01:33
01:29
0:17:03
0:35:22
1:18:56
2:46:08
01:32
01:28
0:16:48
0:34:52
1:17:47
2:43:42
01:31
01:26
0:16:34
0:34:23
1:16:42
2:41:26
01:29
01:25
0:16:20
0:33:55
1:15:37
2:39:09
01:28
01:24
0:16:07
0:33:28
1:14:37
2:37:02
01:27
01:23
0:15:54
0:33:01
1:13:37
2:34:56
01:26
01:22

Finish with 5 to 10 mins running as a warm-down.

Speed session for Thursday.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session – 7 x 800m off 90 secs recovery

Intensity for the 800m is as per below or attached (I have given pace per km and 400m):

5k	10k	Pace per km	Pace per 400m

0:30:40	1:03:46	05:55	02:22
0:29:51	1:02:03	05:45	02:18
0:29:05	1:00:26	05:35	02:14
0:28:21	0:58:54	05:28	02:11
0:27:39	0:57:26	05:20	02:08
0:27:00	0:56:03	05:13	02:05
0:26:22	0:54:44	05:05	02:02
0:25:46	0:53:29	04:58	01:59
0:25:12	0:52:17	04:50	01:56
0:24:39	0:51:09	04:45	01:54
0:24:08	0:50:03	04:40	01:52
0:23:38	0:49:01	04:35	01:50
0:23:09	0:48:01	04:30	01:48
0:22:41	0:47:04	04:25	01:46
0:22:15	0:46:09	04:20	01:44
0:21:50	0:45:16	04:15	01:42
0:21:25	0:44:25	04:10	01:40
0:21:02	0:43:36	04:05	01:38
0:20:39	0:42:50	04:00	01:36
0:20:18	0:42:04	03:58	01:35
0:19:57	0:41:21	03:53	01:33
0:19:36	0:40:39	03:50	01:32
0:19:17	0:39:59	03:48	01:31
0:18:58	0:39:20	03:45	01:30
0:18:40	0:38:42	03:40	01:28
0:18:22	0:38:06	03:38	01:27
0:18:05	0:37:31	03:35	01:26
0:17:49	0:36:57	03:33	01:25
0:17:33	0:36:24	03:28	01:23
0:17:17	0:35:52	03:25	01:22
0:17:03	0:35:22	03:23	01:21
0:16:48	0:34:52	03:20	01:20
0:16:34	0:34:23	03:17	01:19
0:16:20	0:33:55	03:15	01:18
0:16:07	0:33:28	03:13	01:17
0:15:54	0:33:01	03:10	01:16