Foyle Valley AC – Templemore Training Group
Foyle Valley AC
Winter Training Schedule
(Templemore Training Group)
3rd November 2015 to 3rd January 2016
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Foyle Valley AC – Templemore Training Group
Hi Everyone
Please find detailed below the next training schedule for Club members who train from Templemore Sports Complex, and this
phase will extend from Tuesday 3rd November 2015 to Sunday 3rd January 2016. And as 2015 draws to an end, and we enter
2016, could Tony and myself thank everyone for their tremendous efforts in training since the start of the year. The big
improvements that have been made, the numerous PB’s that have been recorded over a wide range of race distances, and the
many prize winners we’ve congratulated during the year, is testament to the effort being put in by everyone!
As we recently discussed this schedule will provide you with the necessary training to be competitive in all road race distances from
5K to 10 miles, plus cross country races, and trail races. Our first schedule of 2016 will see a continuation of training for these
events, plus the introduction of sessions for those of you targeting the numerous spring marathons and half marathons.
In this schedule we have detailed the training we will be doing each Tuesday and Thursday evening, however the pace etc that
individual runners should be aiming for will be highlighted before each session. We will also confirm each Thursday evening what
the recommended long run should be on Saturday or Sunday, and again this will depend on the race targets of individual runners.
For the remaining days we strongly recommend that you take a combination of easy recovery runs, some cross training, and rest
days.
As there are so many races during this period we haven’t added these to the schedule. Instead we will confirm each week what
races are taking place and as always we will modify your training to suit your race plans.
Finally we want to reiterate that it’s important to recognise that the schedule is not meant to be restrictive or in “tablets of stone” so
please be flexible with it and adapt it to suit your lifestyle, racing schedule etc., and most of all enjoy your training!
If you have any queries please do not hesitate to contact either Tony or myself.
Billy and Tony
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Foyle Valley AC – Templemore Training Group
Tue 3rd Nov
20 minute warm up. Then, at Balliniska, 6 by 400m and 2 by 800m all with a 60 second recovery, 3 MINUTE BREAK,
then 2 by 800m, 2 by 400m and 2 by 200m all with a 60 second recovery. 15 minute cool down.
Thu 5th Nov
20 minute warm up. Then, using the route for “Martys 5K”, (8 mins) (12 mins) (8 mins) with 90 second recovery
between each repetition. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
Tue 10th Nov
20 minute warm up. Then, on the Madams Bank road, “Hill repeats”. 15 minute cool down.
Thu 12th Nov
20 minute warm up. Then a 25 minute tempo run around the Springtown loop. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
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Foyle Valley AC – Templemore Training Group
Tue 17th Nov
20 minute warm up. Then, 6 by 1K with a 90 second recovery. 15 minute cool down.
Thu 19th Nov
20 minute warm up. Then “Speed work and Tempo running Combo”. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
Tue 24th Nov
20 minute warm up. Then, at Balliniska, a “pyramid session” of 2 by 200m, 2 by 400m, 2 by 800m, 2 by 400m, 2 by
200m all with 60 second recovery. 15 minute cool down.
Thu 26th Nov
20 minute warm up then, at Balliniska, 6 by 400m with a 60 second recovery, 3 MINUTE BREAK, then a tempo run of
one complete circuit of the Springtown loop. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
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Foyle Valley AC – Templemore Training Group
Tue 1st Dec
20 minute warm up. Then, at Balliniska, 8 by 800m with a 90 second recovery. 15 minute cool down.
Thu 3rd Dec
20 minute warm up. Then it’s “Tony and Billy’s Turkey Trot”. We’ll do one complete tempo run around the Springtown
loop and then take a 5 minute recovery. During the recovery all Garmins, watches, mobile phones etc will be removed and
kept safe, and you will tell us your projected time for a second lap around the loop! After you complete your second loop
your finishing time will be recorded and compared to your projected time. We’ll have festive prizes for the top 3 men and
top 3 women closest to their projected time (or Christmas gifts that Tony and I have recycled from last year)!
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
Tue 8th Dec
20 minute warm up. 12 by 300m with 90 second recovery. 15 minute cool down.
Thu 10th Dec
20 minute warm up. Then, around the Springtown loop, (10 mins) (9 mins) (8 mins) with 90 second recovery between
each repetition. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
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Foyle Valley AC – Templemore Training Group
Tue 15th Dec
20 minute warm up. Then 12 by 1:30 with a 1 minute jogged recovery between each repetition. 15 minute cool down.
Thu 17th Dec
20 minute warm up. Then 2 by 12 minutes with a 3 minute jogged recovery between repetitions. 15 minute cool down.
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Thursday evening.
Tue 22nd Dec
20 minute warm up. Then 6 by 3 minutes with a 2 minute recovery jogged between each repetition. 15 minute cool
down.
Thu 24th Dec
Merry Christmas!
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Tuesday evening.
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Foyle Valley AC – Templemore Training Group
Tue 29th Dec
20 minute warm up. Then 3 by 8 minutes with a 3 minute jogged recovery between repetitions. 15 minute cool down.
Thu 31st Dec
Happy New Year!
Sat/Sun
Weekly long run with the recommended distance, pace, and route being confirmed for each runner on Tuesday evening.
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