WITH KEVIN MURPHY
WEEK 11 Monday:
Full rest – only stretch and foam roll.
45-minute run with some mixing up of different pace work during the run.
Tuesday: Wednesday: Thursday:
Gym session
40 min relaxed running with five 20-second strides with twominute walk recovery in between. Rest, as on Monday. 40-minute run over hilly
Friday: Saturday:
route – try to attack some of the hills and keep running off them.
A one-hour 30-minute relaxed run. Try to pick up the tempo a little for the last 10 min.
Repeat last week’s training plan.
Sunday:
These are the peak weeks and we’ll wind down for the weeks before the race. Remember to hydrate well during the long runs and keep working with the physios and nutritionists.
High fibre cereals with chopped banana and some seeds (chia, hemp, flax etc)
Porridge made on milk with chopped up fruit and seeds 2 eggs on wholegrain toast and half of avocado
Bio live yogurt with granola and mixed berries Omelette with mushrooms, onions, tomatoes and feta cheese Wholegrain toast and jam
LUNCH IDEAS
Wholegrain wrap/bagel/sandwich with tuna, chicken, egg and mixed salads
Brown pasta with onions, peppers, tomatoes, cucumber etc Tin of mackerel on wholegrain bread and some chopped fruit Beans on wholegrain toast and some chopped fruit Feta cheese salad with quinoa and mixed salads Homemade vegetable soup and wholegrain roll with fruit
DINNER IDEAS
Fish at least twice a week (mackerel, salmon etc) with mixed veg and sweet potato
Chicken or turkey stir fry with loads of different coloured veg and brown rice/pasta
Lean beef at least once a week again with plenty of veg and sweet potato
Baked potato with salads or veg and potato
Spaghetti bolognaise with wholegrain garlic bread
Stew with plenty of veg and potatoes
HEALTHY SNACK IDEAS
Unsalted nuts, dried fruit Mixed up different fruits Melba toast or ryvita and cottage cheese Fruit or veg smoothie Slices of apple and peanut or almond butter Yogurt and berries Oatcakes and peanut butter Carrot and celery sticks with homemade hummus
Please have healthy snacks throughout every day as this will maintain your sugar levels and keep you more satisfied before your main meals. Also, don’t forget to drink at least two litres of water every day as this will keep you hydrated and avoid fatigue, add some lemon or limes to your water if it makes it easier for you to drink
RECIPE OF THE WEEK – BREAKFAST SMOOTHIE
50g porridge oats; 1 banana; Squeeze the juice of two fresh oranges; 100ml of water; 2tbsp of greek yogurt; 1tbsp of chopped nuts; 1tbsp of mixed seeds; 3-4 ice cubes; 1 scoop of protein powder (optional).Blend altogether and serve
For anyone interested in joining a beginners group to help on their journey from zero to 10km, I am already involved in two beginner groups, New Year’s Resolution 2.5k in Enniscorthy running track Monday 7 p.m. to 8 p.m. and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Shelmaliers GAA grounds in Castlebridge every Tuesday 7.30 p.m. to 8.30 and Fridays 7 p.m. to 8 p.m. I will be there myself on all of the above nights or you can contact Mag at 087 6366905 for New Year’s Resolution 2.5k or Darren at 086 8563872 for Fit-Nutz
(by Martina O’Sulllivan – 087 7864283)