#Zero25k Running in 2014

We're sure at this stage you are sick of hearing about resolutions, targets and goal setting for the New Year.

We're going to make it a simple decision for you:

Over the past 2 years we've hosted a Zero-to-5k running group (#Zero25k) for absolute beginners who are just looking to get active, a little bit fitter and hopefully lose a couple of pounds while feeling good about themselves.

We designed our #Zero25k program to fulfill those wishes.

This year we are opening our program to our new store in Limerick so there will be two locations, Oranmore (as usual) and Roxborough, Limerick.

You just need to join us, do a little work, allow our mentors to cajole, motivate and encourage you to complete each session in the 9 week program and in no time at all you will be well on the road to a fitter you.

Like to know more? 

Well firstly it's FREE, we don't charge and will never charge for the program, you are doing all the hard work, we get to see loads of people learning to enjoy running, that's rewarding enough!!

Secondly, we meet on Saturday mornings, early. Our first session is usually done and dusted by 8:45 so you can get on with your day. After that you will commit to doing 2 sessions during the week, we'll give you your homework each Sunday ready for the week.

Our mentors will give you plenty of help, advice and guidance so you can achieve the most from the program. Please make use of us! Don't be shy about questions.

Ready for more?

Just click the link here...

Taper Time for our #AKW Intermediate Marathon Schedule

Well done to you all!!!

I'm giving you the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don't want you stressing about what you should or should not be doing, so here it is, mapped out for you.

WEEK 15 of 16 (#AKW Intermediate Marathon Schedule)

WEEK 15
Monday - REST (or go for a 4m (6.5k) easy run.)
Tuesday -  5m (8k) - hill running with 10 x 30 seconds efforts
Wednesday - steady 6m (10k)
Thursday - 5m (8k) steady with 3m (5k) at Marathon pace in the mddle.
Friday - REST DAY
Saturday - 4m (6.5k) jog with strides.
Sunday - 10m (16k) steady

Your weekly total volume should be 30-34 miles!


WEEK 16 of 16 (#AKW Intermediate Marathon Schedule)

WEEK 16
Monday - RESTDAY
Tuesday -  4m (6.5k) - Warmup then 2k at race pace plus 5 x 200m (faster) then warmdown.
Wednesday - easy 4m (6.5k) with strides.
Thursday - 3m (5k) easy
Friday - 4m (6.5k) jog with strides.
Saturday - REST DAY
Sunday - 2m (3k) easy with easy strides
Monday - RACE DAY!!!!

Your weekly total volume should be 39 miles!

If there is one piece of advice I can leave  resounding in your ears its this:

DON'T CHANGE A THING!

Nothing, nada, niets, nix, nothing!

Stick to your plan.

You have tried and tested your nutrition your shoes, your socks, your gear. It's all worked well so far, hasn't it? So don't be questioning yourself. I don't want to find any of you in the shop other than to top up your gels, or buy new laces between now and then! :)

Tapering is the biggest curse that the running gods visited on us. It is the time when we question our sanity, we start to worry about or training, our times, will we? won't we?

You will. There is no need to worry. You've gotten this far injury free (I hope) and you are reasonably fit and healthy. The training is done. The miles are in the legs. Tapering is all about watching the miles you've banked accrue interest which you can then cash in on Race Day.

Go with the flow on the day. And, above all else enjoy yourself!!.

Go n-éirí an bóthar leat

The Stages of Marathon Running

I had a laugh at this, do you recognise this in your own marathon running?

:)

Follow my training blog at http://feileacanmor.blogspot.ie/

Zero-2-5k Week 2 Session 4

The Amphibian King Galway running group (#AKGrunning) in association with #Saucony met up again on Saturday with a slightly lower turnout of 19 participants turning up to test their legs.

After a briefing and distribution of Hi-Vis jackets it was time to get going. 

As the weather this week was decidedly colder with a biting wind coming off the Atlantic we did a brief warmup indoors before heading out. Going from 5 pushups (either full plank style or knees on the floor) to 5 star jumps and back to pushups a few times got the heart rates up and the blood flowing.

Outside for the brisk 5 minute walk, swinging the arms and stretching the legs allowed everyone to maintain the raised heart rate and limber up some muscles. It brought us from the shop to the coast road.

A 10 second countdown lead to the first of five run sessions. The goal is 90 seconds of good work followed by 120 seconds of recovery, repeating this for a total of 5 and then a warm down brisk walk should have everyone back at the start. 

Effort in the first run should be the same in the last and you should be giving yourself a little push, get out of your comfort zone. 

Everyone should repeat this session twice during the week being mindful of a rest day between the sessions and ideally two days before the next level on Saturday. 

I had a problem with the Map My Run data so I have linked here to my recording and mapping through my Polar RCX-5 watch.

Zero-2-5k Week 1 Session 1

The Amphibian King Galway running group (#AKGrunning) in association with #Saucony got off to a great start on Saturday with 21 participants turning up to stretch their legs. 

After a briefing and distribution of Hi-Vis jackets it was time to get going. 

A brisk 5 minute walk, swinging the arms and stretching the legs allowed everyone a chance to raise the heart rate and limber up some muscles. It brought us from the shop to the coast road.

A 10 second countdown lead to the first of six run sessions. The goal is 60 seconds of good work followed by 90 seconds of recovery, repeating this for a total of 6 and then a warm down brisk walk should have everyone back at the starting point for a light stretch and pat on the back for a job welldone. 

Effort in the first run should be the same in the last and you should be giving yourself a little push, get out of your comfort zone. 





Everyone should repeat this session twice during the week being mindful of a rest day between the sessions and ideally two days before the next level on Saturday.