Lusk Race Training Plan – Week 2

Race Distance

Year of BirthDistance
2014400m
2013, 2012, 2011, 2010800m
2009, 2008, 2007, 20061 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

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