TRAINING

5km Training Programme:

WEEK
MON
TUE
WED
THUR
FRI
SAT
SUN
1
REST
1.5KM WALK/JOG
REST
1.5KM WALK/JOG
REST
30 MIN
WALK
1.5KM WALK/JOG
2
REST
1.5KM WALK/JOG
REST
1.5KM WALK/JOG
REST
30 MIN
WALK
1.5KM WALK/JOG
3
REST
1.5KM WALK/JOG
REST
1.5KM WALK/JOG
REST
40 MIN
WALK
1.5KM JOG/RUN
4
REST
2.5KM WALK/JOG
REST
2.5KM WALK/JOG
REST
40 MIN
WALK
2.5KM JOG/RUN
5
REST
2.5KM WALK/JOG
REST
2.5KM WALK/JOG
REST
50 MIN
WALK
3.5KM JOG/RUN
6
REST
2.5KM WALK/JOG
REST
2.5KM WALK/JOG
REST
50 MIN
WALK
3.5KM JOG/RUN
7
REST
3.5KM WALK/JOG
REST
3.5KM WALK/JOG
REST
60 MIN
WALK
4.5KM JOG/RUN
8
REST
3.5KM WALK/JOG
REST
2.5KM WALK/JOG
REST
REST
5KM RACE!!

For additional information and help on how to get started see:
http://www.athleticsireland.ie/runzone/beginners-to-5km/

 

10km Training Programme:

WEEK
MON
TUE
WED
THUR
FRI
SAT
SUN
1
STRETCH &
STRENGTH
4KM
RUN
30 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
40 MIN
CROSS
5KM RUN
2
STRETCH &
STRENGTH
4KM
RUN
30 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
40 MIN
CROSS
5.5KM RUN
3
STRETCH &
STRENGTH
5KM
RUN
35 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
50 MIN
CROSS
6KM RUN
4
STRETCH &
STRENGTH
5KM
RUN
35 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
50 MIN
CROSS
6.5KM RUN
5
STRETCH &
STRENGTH
5KM
RUN
40 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
60 MIN
CROSS
7KM RUN
6
STRETCH &
STRENGTH
5KM
RUN
40 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
60 MIN
CROSS
7KM RUN
7
STRETCH &
STRENGTH
5KM
RUN
45 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
60 MIN
CROSS
9KM RUN
8
STRETCH &
STRENGTH
5KM
RUN
30 MIN
CROSS
3.5KM RUN &
STRENGTH
REST
REST
10KM RACE!!
  • Stretch:
    Gently stretch your muscles to tension (no pain) after a 10min light warmup.

  • Strength:
    Kettlebells, Mag's conditioning classes, light weights. Classes are run in St Michael's Rowing Club Clubhouse on O'Callaghan Strand, Limerick.
  • Cross:
    Swimming, cycling, walking, ROWfit.

    While these training schedules offered here are solid and dependable, you should feel free to tinker with them and make them your own. Adapt them to your own rhythms.

Please note the information provided is for educational and information purposes only.

Running & Fitness Groups -
We are lucky to have some great running & fitness groups in Limerick. Below are some contacts for you -

Tri-Hards Limerick
Dooneen Ac
Facebook West Limerick AC
Limerick Athletic Club
LimerickCityLoopers
Limerick Country Club A.C
Facebook LimerickAC
ROWfit
Limerick Sports Partnership
Raheen Walking Club
Active.com
Together we achieve individual goals
  

 

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