Fit4Life 2008
Want to improve your fitness?
Join the Fit4life programme at
Dunboyne Athletic Club
on
Tuesdays and Thursdays
from 8 to 9pm
Suitable for walkers and joggers.
All levels and ages welcome.
Contact Sinead with
queries on (087) 2762457
Training Programme Fit4Life2008 Tues & Thurs 8 - 9pmWeek
Beginning
|
Tuesday
|
Thursday
|
Sat or Sunday
|
Week 1
8th April
|
1 mile time trial
15 min c/down
|
20 mins steady (70% effort)
15 min c/down
|
4 miles
|
Week 2
15th April
|
Pyramid Session
1,2,3,3,2,1
Equal recovery on every rep
|
1 mile handicap
15 min c/down
|
4 miles
|
Week 3
22nd April
|
6 x 2 min, with 1 min recovery
10 min c/down
|
2 mile handicap
15 min c/down
|
4.5 miles
|
Week 4
28th April
|
4 x 3 min, with 2 min recovery
10 min c/down (placePlaceNamePhoenix PlaceTypePark)
|
3 mile handicap
15 min c/down
|
5 miles
|
Week 5
06th May
|
No training.
Civil Service 5 mile taking place in club
|
1 mile handicap
15 min c/down
|
5.5 miles
|
Week 6
13th May
|
6 x 200m
10 min c/down
|
2 mile handicap
15 min c/down
|
6 miles
|
Week 7
20th May
|
Pyramid Session
1, 2, 3, 3, 2, 1 1 - 2 mins recovery
|
3 mile handicap
15 min c/down
|
6 miles
|
Week 8
27th May
|
10 x 1 min, with 1 min recovery
10 min c/down
|
25 mins easy / steady
15 min c/down (placeCityPhoenix park)
|
6 miles
(if not doing
mini marathon)
|
Week 9
03rd June
|
100m, 200m, 300m, 400m
Full recovery
|
5 min fast, 5 min slow x 2
15 min c/down
|
6 miles
|
Week 10
10th June
|
5 x 2 min, with 1 min recovery
10 min c/down (placePlaceNamePhoenix PlaceTypePark)
|
6 min fast, 5 min slow x 2
15 min c/down
|
6 miles
|
Week 11
17th June
|
4 x 3 min, with 2 min recovery
10 min c/down
|
7 min fast, 5 min slow x 2
15 min c/down
|
6 miles
|
Week 12
24th June
|
Pyramid Session
1,2,3,4,3,2,1
1-2 mins rec
|
4 mile
15 min c/down
|
6 miles
|
NOTE: 15 minute warm up starts at 8pm sharp; so when you get to the club, just begin walking or jogging.
Possible targets:
April 2 Miles 11am Sun 20th April, Lucan or Raheny TBC (walkers & joggers)
May 5 miles Tuesday 06th May, Government Services Race, Dunboyne. (joggers)
3 miles 7:30pm Wed 07th May, Lucan or Raheny TBC (walkers & joggers)
4 miles 7:30pm Wed 21st May, Phoenix Park (walkers & joggers)
Saturday 24th May, INTEL Road race (joggers)
June 6 miles Mon 02nd June, Ladies mini marathon (walkers & joggers)
3 miles Tues 17th June, BHAA beach race, Sandymount strand (walkers & joggers)
5 miles Sat 29th June, Dunshaughlin A.C. (walkers & joggers)
Aug 5 miles Adidas Race series 5 miles
The races underlined are ladies only events…sorry lads J