Introduce hills to your training

Hi again all, welcome to the next phase in our programme. At this stage everyone should now be running far more than walking or in some cases running all of the time.

We have at this stage roughly eight to nine weeks of training still to go. So it’s now time to start introducing some strength work inside some of our runs. This will mainly involve some hills which I’m sure are plenty available in everyone’s training area.

When you see this in the schedule it’ll mean that all I’m asking you to do is to put a little more effort into the hill and then ease off back to your normal pace as you come off the top of the hill. Again as I said at the start, these hills will give you great gains in strength which will stand you very well when race day comes around. Don’t forget to drag friends and partners with you when you’re out as you can help each other stay motivated. There is still plenty of time for new people to register for the best event in Wexford, Hope and Dream 10 2019 and help make a big difference. As our saying goes ‘if you do nothing, nothing will happen’.

Lastly to all just stick in there, our group leaders are doing fantastic and so are you wherever you are. Enjoy the next few weeks.

Regards

Kevin Murphy Full rest

4 miles and during this run attack 5 to 6 hills as you go along and ease off at the top

40 min cross training be it bike, rowing, ski machine, swimming etc.

3 miles and at the end of this try and do 4 x 20 seconds nice fast strides rest 1 min

Full Rest day

50 min cross training as per Wednesday

5 miles

Tip: If you can do a park run on one of the Saturdays in the next 3 weeks it would be great as this will help pull your training areas together and give you a feel also for racing.