Running
MTC weekly run sessions are back for the winter as follows :
When
Tuesday : 6:15-7:00pm
Where
Mullingar Harriers
Co-ordinator
Breda Daly
When
Tuesday : 7:00 – 8:00pm
Where
Mullingar Harriers
Co-ordinator Enda Mimnagh
When
Wednesday : 7:00 – 8:00pm
Where
Mullingar Harriers
Co-ordinator Matt Glennon
When
Thursday : 7:00 – 8:00pm
Where
Mullingar Harriers
Co-ordinators Enda Mimnagh/Breda Daly
When
Sunday : 11:00am-1:00pm
Where
Belvedere House Gardens
Co-ordinator Un-structured session
General Training Structure
The general structure is the same as last year with Tuesday focussing on speed work
with interval sessions, and the emphasis on stamina on Thursdays with tempo
sessions.
These sessions are for runners of all levels (see note on Novice Runners below).
Running is to your own pace.
At this time of year, however, the focus is on long slow running so the majority of the
sessions consist of easy/moderate pace running and a small amount of speed/tempo
running. As the year progresses the balance will shift away from volume to increased
intensity.
The Sunday session is intended for long slow running (LSR) to build endurance.
Sunday runs are not coached and you are encouraged to find people to run with of a
similar level. If there is enough interest it may be possible to have a second LSR
session on Saturday mornings to accommodate Sunday cyclists.
Note : for anyone not getting in a long run during the weekend there may be more
benefit in using the Tue/Thur sessions for that. This can be done by joining the warm-
up , warm-down runs and simply running through the training segment.
Novices :
The Wednesday night session is targeted at beginners who are just starting to build
their run fitness. The session combines elements of Interval, Tempo and LSR sessions.
Running Protocol at Harriers.
When warming up , warming down or otherwise running at a slower pace, please run
on the left hand side of the track.
Try to avoid running more than 2 abreast, as this blocks the track for runners coming
from behind.
If you hear someone shouting ‘Track’ from behind, this indicates that there is/are
runner/runners who want to pass. When you hear this call, move into the left side of
the track and if in a group try to form up in single file. The runners will pass you on
the right.
Similarly if you want to pass a group ahead of you on the track , shouting ‘Track’ will
indicate that you are going to pass them on the right and they will move into the left.
When training on the inside 400m track be aware that there may be several other
training sessions going on at the same time involving children or other adults.
Everyone gets fair and equal access.
After an interval or set , step off the track for your recovery. When lining up to start an
interval, check behind that there isn’t a running group about to pass before stepping
out onto the track. Shouting ‘Track’ will warn others that you are going to pass them
as before.
What is Interval Training?
Interval training is one the most efficient ways to improve your running and race
performance. Interval training is a very simple training method in which your goal
race distance is broken down into shorter repeats separated by recovery intervals. The
most common and simplest form of interval training is the classic method composed
of repeats of the same distance and pace combined with recovery intervals of the same
distance and pace. An example is 8 x 400 meter repeats @ 5K pace with 200 meters of
easy jogging between each repeat for recovery. The recovery may also be passive
recovery. Using the above example the workout would be 8 x 400 meter repeats @ 5K
pace with 2 minutes of complete rest between each repeat. The interval training
sessions can vary using any combination of distance, pace and recovery.
What is Tempo Running?
Tempo or stamina training is one of the most valuable and versatile running workouts.
Tempo training is a general term that is used to describe a steady pace run of moderate
to long distance that's performed at a moderate to moderately hard pace. The exact
pace of a tempo run is based on the individual. There is really no exact pace associated
with tempo workouts. The idea behind tempo training is to run at a moderate pace that
gets your anaerobic energy producing system cranked up high enough that you begin
to become accustomed to it. Tempo pace improves your ability to hold a quality pace
for long periods of time. A valuable skill for triathletes running 5k and 10k distances.
