Running Training sessions

This section of the site will include all previously undertaken running sessions.

We are setting this new area up so that everyone can catch up on their weekly sessions by scrolling down through…..so no excuses for missing a session!!!!!!!!!

If you have any suggestions or recommendations regarding this area please let a member of the committee know (email: info@nenaghtriathlonclub.com)

 

Cycle 1:

 

Thursday 8th October

 

 

 

 

  Thursday 8th October  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  3min 10mile pace  
  2min recovery                       x4        4000m  
     
    4600m
     
Cool-down 800m easy 800m
     
TOTAL   8500m

 


Thursday 15th October

 

 

 

  Thursday 15th October  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  8 x 400m  
  1min recovery between each          3200m  
     
    3800m
     
Cool-down 800m easy 800m
     
TOTAL   7500m


Thursday 22nd October

 

 

  Thursday 22nd October  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  4 x 30 sec hill climb  
  400m recovery run              x3        3600m  
     
    4200m
     
Cool-down 800m easy 800m
     
TOTAL   8000m


Thursday 29th October

 

 

  Thursday 29th October  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  1k increasing pace  
  200m recovery run              x4        4800m  
     
    5400m
     
Cool-down 800m easy 800m
     
TOTAL   9200m


Thursday 5th November

 

 

 

  Thursday 5th November  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  3min 10mile pace  
  2min recovery                       x5        5000m  
     
    5100m
     
Cool-down 800m easy 800m
     
TOTAL   9000m


Thursday 12th November

 

 

 

4k fitness test

 


Thursday 19th November

 

 

 

 

  Thursday 19th November  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  1k increasing pace                x6        6000m  
     
     
    6600m
     
Cool-down 800m easy 800m
     
TOTAL   10400m


Thursday 26th November

 

 

 

  Thursday 26th November  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  12 x 400m  
  1min recovery between each          4800m  
     
    5400m
     
Cool-down 800m easy 800m
     
TOTAL   9000m


Thursday 3rd December

 

 

 

 

  Thursday 3rd December  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  3min 10mile pace  
  2min recovery                       x6        6000m  
     
    6600m
     
Cool-down 800m easy 800m
     
TOTAL   10400m


Thursday 10th December

 

 

 

  Thursday 10th December  
     
Warm-up 15min easy 3000m
     
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
     
  8 x 600m  
  1min recovery between each          4800m  
     
    5400m
     
Cool-down 800m easy 800m
     
TOTAL   9000m


Thursday 17th December

 

 

 

5k fitness test

 

Cycle 2:

 

 

Thursday 7th January

 

 

  Thursday 7th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  8 x 600m (25min interval)  
  1min recovery between each              (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each   (3200m)  
  5200m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

 

 

Thursday 14th January

 

  Thursday 14th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each (4000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

 

Thursday 21st January

 

 

  Thursday 21st January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  3min 10mile pace (30min run)  
  2min recovery                                 x 6       (6000m)  
   
Novice 3min run (20min run)  
  2min jog / walk                               x 4       (3000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

 

 

Thursday 28th January

 

4k fitness test

 


Thursday 4th February

 

  Thursday 4th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  4 x 30sec hill climb  
  400m recovery                              x 3     (3600m)  
   
Novice 4 x 20sec hill climb  
  200m recovery                x 3     (2000m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

 

 

Thursday 11th February

 

  Thursday 11th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

Thursday 18th February

 

  Thursday 18th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  3min 10mile pace (35min run)  
  2min recovery                                 x 7       (7000m)  
   
Novice 3min run (25min run)  
  2min jog / walk                               x 5       (3500m)  
  7400m
   
Cool-down 800m easy 800m
   
TOTAL 11200m

 

 

Thursday 25th February

 

  Thursday 25th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  10 x 600m (30min interval)  
  1min recovery between each               (6000m)  
   
Novice 10 x 400m   (30min interval)  
  1min recovery between each   (3200m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

Thursday 3rd March

 

  Thursday 3rd March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  1km x 10 increasing pace  
  90sec recovery between each               (10000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each (6000m)  
  10400m
   
Cool-down 800m easy 800m
   
TOTAL 14200m

 

 

Thursday 10th March

 

  Thursday 10th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  3min 10mile pace (40min run)  
  2min recovery                                 x 8       (8000m)  
   
Novice 3min run (30min run)  
  2min jog / walk                               x 6       (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

Thursday 17th March

 

4k fitness test

 

Thursday 24th March

 

  Thursday 24th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery             x 4     (2000m)  
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9200m