Lusk Race Training Plan – Week 1

Race Distance

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

Training Plan


  • 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


  • Two 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

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

Lusk AC Virtual Race

Good news that although we are still in lockdown we will be entering athletes in the upcoming Lusk AC Thomas Ashe Dash, a virtual race for all ages.

The distances for the various ages are:

  • U8 (born 2013): 400m
  • U12 (born 2012, 2011, 2010): 800m
  • U16 (born 2009 and older): 1 Mile

The athletes will be given a training program in advance ahead of doing their race on 28th February 2021. Covid 19 guidelines will be adhered to and athletes will run the race on their own (or with their family) and submit their time.

To support all our athletes who have been training and keeping active during the pandemic, the Club will cover the entry fee of €5 for all members. Everyone who completes the race will receive a special Thomas Ashe Dash medal delivered to their address.

And the good news doesn’t end there. Those training for the Thomas Ashe Dash can share their training pictures each week and be in a weekly draw for a special prize each week for the month of February.

Entry details will be shared via the Parents Smartsheet App.

If parents want to join the athletes in completing the 4 Mile race, they can enter via

The countdown is on……



  hours  minutes  seconds


Thomas Ashe Dash

Training Ideas

To help parents give the athletes some structure to their week’s activity, here is a proposed plan they could follow. Feel free to take out some days or move the days around:

Day 1 (Saturday): Challenges Day – Complete the Standing Long Jump, Wall Sit, Power Jet Balance and Ball Throw.

Day 2 (Sunday): Time on Feet – Good chance to do your Time On Feet and add some time to your score with a run or walk.

Day 3 (Monday): Running Day – an idea for athlete born 2011 and older. Find a soccer or GAA pitch. Do a 5 minute warm up jog, nice and steady. Then do 8 x Half A Lap with 2 minutes recovery between each run. The pace is a ‘fast jog’.

Day 4 (Tuesday): Challenges Day – repeat Day 1 and see can you beat your own Personal Bests.

Day 5: (Wednesday): Virtual Training Night on Zoom at 19:00.

Other Time of Feet runs or walks can be added on any of those days too.

Winter Challenge

The Winter Challenge is up and running. Each week the athletes will be given challenges to complete and log via the Parents Smartsheet Form.

Challenge #1 – Time On Feet

This challenge is a straighforward one. The kids will need to either run or walk for 30 minutes each week. It can be done in one go or across a couple of runs or walks. More than 30 minutes can be done also. The time needed on their feet will increase each week.

Challenge #2 – Throw

The kids need a tennis ball or sliothar and an open space to throw. When they throw, get them to measure with their own steps, normal walking steps. No cheating, as this challenge is all about throwing further each week relative to what they threw the previous week, so beating their own personal best!

Challenge #3 – Long Jump

Standing Long Jump

Long Jump can be done anywhere. Start in a standing position and jump as far as possible with two feet landing on the ground at the same time. Measure how far they have jump using a measure tape or if you don’t have one get the kids to make a homemade tape with paper pages stuck together and measure marks marked with a marker and ruler. Like the throw, they can do as many time as they want and the goal os to keep beating their personal best.

As always, Covid 19 protocols should be adhered to when completing all these challenges.

A new challenge will be added this week and introduced on the Virtual Training Session this Wednesday at 19:00.

Chocolate Santa Dash!

On Sunday the 13th of December we will hold a Chocolate Santa Dash in Fr.Collins Park from 10:15-11:15.

This will be a fun Christmas event when the club members run a distance from 300m to a mile, depending on their age. There will be lots of other festive themed athletics fun afterwards too. Dress-up is encouraged.

Please note that this will be the last training session of 2020.

Dublin Virtual Cross Country

The first competition of the 2020 / 2021 season will be a virtual one with the Athletics Ireland supported Dublin Virtual Cross-Country Challenge on November 22nd in Fr Collins Park. The challenge involves all Dublin clubs holding their own cross-country time trial at one of their training sessions in November and submitting the times of all athletes to organisers in Athletics Ireland. Once all times are submitted, the organisers will collate all scores and confirm the individual and team winners in all age groups.

Training in Fr Collins in early November

This will be a fun event and a great introduction to cross-country to all Clongriffin athletes. Social distance guidelines including adherence to pod structures will be followed. Any athletes born in 2012 or earlier can enter the challenge.

We will also have a special race (not part of the official Dublin Virtual Challenge) for those born in 2013.


10:10 Girls & Boys Race (Born 2013) 400m

10:15 Girls Race 1 (Born 2011 & 2012) 500m

10:20 Boys Race 1 (Born 2011 & 2012) 500m

10:25 Girls Race 2 (Born 2010) 1100m

10:30 Boys Race 2 (Born 2010) 1100m

10:35 Girls Race 3 (Born 2009, 2008, 2007) 1500m

10:45 Boys Race 3 (Born 2009, 2008, 2007) 1500m

Entry will be through the standard Attendance and Covid Screening form which will be provided in the days before the event. This is a free event.

Objectives 2021

Objective 2021

  • Grow the membership of Clongriffin AC in line with coach/athlete ratio and maintain the current membership retention rate (90%) by ensuring a positive athlete experience.
  • Continue to grow the coaching team and roll out the coaching supports framework.
  • Provide  opportunities for competition and fun participation events.
  • Begin to build community links with schools in the area.

Inaugural AGM

We held our inaugural AGM on Wednesday 14th October 2020 virtually over zoom.

It was great to reflect on how we have progressed as a club. 66 Juvenile members (50:50 Boys:Girls) working with ideal coach/athlete ratio with a super coaching team of 8 (also 50:50 Female:Male) supported by an energetic committee.

And most importantly a very happy bunch of children of all abilities enjoying & developing in the sport of athletics.

Thank you to all volunteers, parents and the young athletes, everyone of you is a key part of club community.

The following committee was elected:

  • Sinéad Galvin          Chairperson
  • Erika O’Healai         Treasurer
  • Erika Carroll             Registrar
  • Maeve Withington  Secretary
  • Laura Cullen            Child Officer