Brendan Gill, Owen Murphy, Mary Gleeson, Michael Killeen and Dave Huane in action at Ballyhaunis 2008

Matt Bidwell’s weekly speed session below.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides




Speed session –  6 x 1 km off 1 mins 45 secs recovery.


The below chart shows the target time for each km and if you are using heart rate you should be breaking into zone 3 during each effort:

Pace file: