Lusk Race Training Plan – Week 2

Race Distance

Year of Birth	Distance
2014	400m
2013, 2012, 2011, 2010	800m
2009, 2008, 2007, 2006	1 Mile

Training Plan

400m

• Two sessions per week
• Session 1:
  • 15 minutes easy jog
• Session 2:
  • 8 x 100m ‘fast jog’ with 60 secs rest between each run.
    • 100m is approximately the length of a GAA or Soccer pitch

800m

• Three sessions per week
• Session 1:
  • 20 minutes easy jog
• Session 2:
  • 12 x 100m ‘fast jog’ with 60 secs rest between each run.
    • 100m is approximately the length of a GAA or Soccer pitch
• Session 3:
  • 6 x 1 minute ‘medium fast’ jog, 1 minute walking recovery between each run.

1 Mile

• Three sessions per week
• Session 1:
  • 20 minutes easy jog
• Session 2:
  • 12 x 100m ‘fast jog’ with 60 secs rest between each run.
    • 100m is approximately the length of a GAA or Soccer pitch
• Session 3:
  • 3 x 5 minutes of ‘medium fast’ jog with 2 minutes between each run, or
  • 8 x 1 minute ‘medium fast’ jog, 1 minute walking recovery between each run.
    • NB: only do one of these, if you have already done the 3×5 stick with that for this week but if not, try the 8×1