Senior Training Schedules

Senior training takes place on Tuesday evening at 6:15PM at the UL track.  Please arrive 15 minutes before session to start warm up.

Training schedule for January to May 2023 is shown below.

Date	workout
jan 10th	3 x 6 mins @threshold pace (85-92% hrmax) with 1 min rec
jan 17th	3 x 6 mins @threshold pace with 1 min rec
jan 24th	2 x 10 mins @tempo pace with 1 min rec
jan 31st	10 x 35 secs @3km pace with 1 min rec
feb 7th	4 x 6 mins threshold pce with 1 min rec
feb 14th	4 x 6 mins threshold pace with 1 min rec
feb 21st	4 x 6 mins threshold pace with 1 min rec
feb 28th	10 x 35 secs 3km pace with 1 min rec
march 7th	4 x 6 mins @threshold pace (85-92% hrmax) with 1 min rec
mar 14th	10 x 80 secs at interval pace(90-96% hrmax) with 80 seconds recovery.
mar 21st	2 x 10 mins @tempo pace with 1 min rec
mar 28th	2 x 10 mins @tempo pace with 1 min rec
apr 4th	30-20-10 session x 3
apr 11th	10 x 80 secs at interval pace(90-96% hrmax) with 80 seconds recovery.
apr 18th	8 x 80 secs at interval pace(90-96% hrmax) with 80 seconds recovery.
apr 25th	6x 80 secs at interval pace(90-96% hrmax) with 80 seconds recovery.
note:if race previous Sunday leave track session until Thursday.
Warm up and warm down for minimum of 15 mins jogging then stretching ect.
interval pace is approx 5km race pace,threshold pace is approx 10 mile race pace
Caherconlish 10km Jan 15th
Dungarvan 10 mile Feb 5th
Milford 10km Feb 12th
Adare 10km Feb 26th
Michal Rejmer memorial 10 mile April 16th