Training

Golden Rules…

1)    All running in month 1 must be completed on grass

2)    Run with a mid to forefoot foot strike keeping your stride short and your shoulders relaxed.

3)    Two conditioning sessions are more important than run sessions as they keep you injury free!

4)    Do not run beyond point of fatigue as your technique changes and makes you more likely to become injured.

5)    As niggles/slight injuries develop….stop….apply RICE (Rest/Ice/Compression/Elevation) protocol. Resume training when you are pain free if it does not resolve contact a physical therapist.

6)    Do not do more than outlined in the program.

7)    Stay in touch with local exercise professionals in your area regarding advice following the program.

8)    Between each phase below take one easy week where you can reduce number of days you train or minutes by half. This allows you recover and get the benefits of your hard work in each phase. It also makes sure you are fresh for the next phase.

 

About the coach

Peter Francis is qualified to international standard (level 4) as an athletics coach by AAI (Athletics Association of Ireland) and the IAAF (International Association of Athletics Federation).

Formerly a national standard distance runner Peter has been coaching athletes of recreational and international standard since 2007. Most recently Peter coached 10 people without previou s running experience to complete the half marathon in the Great Limerick Run between 1hr 40min to 2hr 10 min.Peter uses knowledge and experience from his BSc Sport &Exercise Science and Dip Physical Therapy to ensure athletes he coaches continuously progress with as few injuries as possible. Peter is currently pursuing a PhD in Exercise Science at the University of Limerick and runs his own sports clinic at Seanchaoill Sports Complex, Corbally, Co. Limerick. www.midwestsportsclinic.com

MONTH 1 (July/Aug 2012)

Day

Training

Comment

Monday

Rest Day

Optional:

Stretching

Massage

Light Pool Work

Tuesday

Circuit Training

To include:

Single leg balance work.

Dynamic Warm up

Exercises for upper, middle and lower

Core Work

Wednesday

15 – 30 minutes

Depending on your level

Easy run/jog/walk

Conversation Pace

Thursday

Rest Day

Optional:

Stretching

Massage

Light Pool

Friday

Yoga/Pilates

Type Session

Talk to your local instructor about doing a group session for your training in this event.

Saturday

20 – 40 minutes

Depending on your level

Easy run/jog/walk

Conversation Pace

Sunday

Rest Day

Optional:

Stretching

Massage

Light Pool Work

*After 3 weeks of this phase take one easy week before beginning next phase! (See definition of easy week in golden rules)

The aim during the first month is to get your body used to the new stress of doing a weight bearing activity. Running transmits a force of 6-7 times your body weight through you. This is why most runners get injured in the early phases of a training program from doing too much. Throughout this program your Tuesday and Friday conditioning sessions are the most important as they keep you injury free by increasing strength and using other muscles which help improve running form. The first things you should do in this program are (a) Write down the golden rules (b) Arrange circuit training and yoga type classes twice a week with local instructors.

 

MONTH 2 (aug/sept 2012)

Day

Training

Comment

Monday

35 – 45 minutes

Depending on your level

Steady Run

Conversation a little bit difficult

Tuesday

Circuit Training

To include:

Single leg balance work.

Dynamic Warm up

Exercises for upper, middle and lower

Core Work

Wednesday

Rest Day

Optional:

Stretching

Massage

Light Pool

Thursday

Hill Session

30 – 40 minutes

Options:

  • A run through Cratloe woods
  • A hill repeat session on the hill beside UL track.
  • A hill run session in the Clare Glens
Friday

Yoga/Pilates

Type Session

Talk to your local instructor about doing a group session for your training in this event.

Saturday

40 – 60 minutes

Depending on your level

Long slow run. Conversation pace. Grass/Forest/Riverbanks only

Sunday

Rest Day

Optional:

Stretching

Massage

Light Pool

*After 3 weeks of this phase take one easy week before beginning next phase! (See definition of easy week in golden rules)

 

After our initial introductory month we are now ready for some careful progress on the running front. This month see’s you move to 3 run sessions and 2 conditioning sessions. If you can reach the level in this phase and maintain it that will be enough to get you through the 8 and 10km phases of the challenge.

 

MONTH 3 (Sept/oct 2012)

Day Training Comment
Monday 

35 minutes

Steady RunConversation a little bit difficult
Tuesday

Circuit Training

To include:

Single leg balance work.

Dynamic Warm up

Exercises for upper, middle and lower

Core Work

Wednesday

Hill Session

40 – 50 minutes

Options:

  • A run through Cratloe woods
  • A hill repeat session on the hill beside UL track.
  • A hill repeat session in the Clare Glens
Thursday

Rest Day

Optional:

Stretching

Massage

Light Pool Work

Friday

Yoga/Pilates

Type Session

Talk to your local instructor about doing a group session for your training in this event.
Saturday

60 – 80 minutes

Long slow run. Conversation pace. Grass/Forest/Riverbanks only

Sunday

Rest Day

Optional:

Stretching

Massage

Light Pool Work

*After 3 weeks of this phase take one easy week before beginning next phase! (See definition of easy week in golden rules)

 

For those aiming to be comfortable and perhaps even competitive up to 14km over hills this phase should see you towards your goal. Here it is vitally important you follow the golden rules above so as not to get carried away. You will be annoyed at yourself for picking up an injury at such a late stage for the sake of not taking adequate recovery. This phase is also a good phase to look into some advice on nutrition and hydration for the weekend of activities ahead. There is no point in being super fit if you are dehydrated.

 

Good Places to run

The Canal Bank to Beal Boru Fort and back over to riverside outdoor pool and park provides flat run.

The Garrunbouy Round is a 7k-10k hilly route to get you training for running hills.

Interval training Up Main Street killaloe and back down Convent Hill provides well lit route.  Alternatively running up Main street down New street and down cottage lane onto canal back and loop around (you have to cross roads safely with this one).

The University of Limerick contains 3 miles of riverbank as well as 2km of playing fields to run around.

The UL Bohs Rugby Pitch also has 2km loop around the outside of its pitch

The canal bank along Ardnacrusha provides an endless well drained stripe of grass bank.

The Cratloe woods are the perfect place to introduce some hill training.

The Clare Glens provides an uphill run and cold waterfalls to put the tired legs in after.