Training Plan - Dunleer AC

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Training Plan

Dunleer 4 Mile RR

Dunleer AC Couch to 4 mile Training Plan

Week 1 (beginning 25 th May)
Day 1, 2 and 3: Warm up then 8x(1 min jog/1 min walk), Cooldown
Week 2 (beginning 1 st June)
Day 1, 2 and 3: Warm up then 6x(90 secs jogging/2 mins walking)
Week 3 (beginning 8 th June)
Day 1 and 2: Warm up then 2x(90 secs jog/90 secs walk, 3 mins jog/3 mins jog) Cooldown
Day 3: 5-10 mins warm up, 10 mins jogging, Cooldown
Week 4 (beginning 15 th June)
Day 1 and 2: (3 min jog/90 secs walk/5 min jog/2.5 mins walk/3 min jog/90 secs walk/5 min jog) + Warm up and Cooldown
Day 3: 5 mins warm up/15 mins jog/5 mins Cooldown
Week 5 (beginning 22th June)
Day 1: Warm up (5 mins jog/3mins walk/5 mins jog/3 mins walk/5 mins jog), Cooldown
Day 2: Warm up (8 mins jog/5 mins walk/8 mins jog) Cooldown
Day 3: 5 mins warm up/20 mins jog/5 mins cooldown
Week 6 (beginning 29 th June)
Day 1: Warm up (5 mins jogging/3 mins walk/8 mins jog/3 mins walk/5 mins jog), Cooldown
Day 2: Warm up (10 mins jog/5 mins walk/10 mins jog) Cooldown
Day 3: Warm up/25-30 mins jog/Cooldown

Week 7 (6 th July)
Day 1: Warm up/(1 MILE TIME TRIAL)/cooldown
Day 2: Warm up/30-35 mins jogging/Cooldown
Day 3: Warm up/25 mins jog/Cooldown
Week 8: (13 th July)
Day before race: (5 mins walk/5 mins jog/5 mins walk)
SUNDAY 16 TH JULY: DUNLEER 4 MILE ROAD RACE, RUN 4 MILES!!
Warm up and Cooldown: 5-10 mins brisk walking

 
 
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