RUN TRAINING

Run Coach, Enda Mimnagh

Run sessions attended by Midland Tri Members:

¨ Tuesday – Harriers Track, 6.15-7.00pm

¨ Tuesday – Harriers Track, 7.00-8.00pm

¨ Wednesday – Meet & Train, Harriers Track 7-8pm, ideal for beginners

¨ Thursday – Harriers Track, Outer track 6.15-7.00pm

¨ Thursday – Harriers Track, Outer track 7.00-8.00pm

¨ Sunday – Belvedere House & Gardens, Long Run, 11.00am. Harriers membership allows admittance

Contacts: Enda Mimnagh and,

¨ Wednesday – Harriers Track, 7.00-8.00pm – John O’Reilly

¨ Tuesdays and Thursdays – Harriers Track – Brigid McCabe

¨ Mullingar Harriers (link above) – just off the C-link road, behind the Educate Together National School

Essential points for a run training program in 2010

¨ There are three pillars to run training, endurance, stamina and speed

¨ As with any aspect of a training plan, you need to set goals

¨ Structured sessions are the only means of improving times

¨ Tempo Session: Run at 75-90% race pace; improves stamina; Thursday Harriers session

¨ Interval Session: Run at 100-110% race pace; improves speed; Tuesday Harriers session

¨ Endurance Session: Run at 75% race pace; Sunday session in Belvedere

¨ Include Brick Sessions – short bike followed by short run

Goals setting. Pick your goal pace and see what targets to aim for