Training

11016085_1808136289411731_1626487827141155562_n

Mallow AC organise several training sessions during a typical week for members.

Tuesday and Thursday nights at 7pm sharp.

Saturday normally 8.30 in Doneraile park.

Sunday morning at 9am in from the roundabout tavern.

Saturday and Sunday morning runs are subject to change depending of weekend events.   The most up to date information on these runs can be found on our face book page https://www.facebook.com/groups/113447705356037/
Our Sunday morning session is geared to long distance running.   Distances range between 7 and 20 miles depending on the time of year.
Saturday morning is geared more towards hill sessions. This normally takes place in Doneraile park.
Mallow AC also runs a Couch to 5K program annually.  This starts in March of every year.

Tuesday

(Click here for warm Up and cool down information)

(Click here for Steady state run information)

(Click here for Tempo pace information)

(Click here for Tempo interval information)

Click here for Speed workout information)

McMillan running calculator

Tuesday

Date Day Session Location / Time Trainer Notes.
10-Jan Tuesday 15 minute warm up and drills. Quartertown 7pm Mick
4 X 5min, followed by ½ mile, 2 min recovery
15 minute warm up and drills.
17-Jan Tuesday 15 minute warm up and drills. Quartertown 7pm Barbara
5 X 5 min, 2 min recovery
15 minute warm up and drills.
24-Jan Tuesday 15 minute warm up and drills. Back of railway 7pm Nick
8-10 X 2 min, 1 min recovery
15 minute warm up and drills.
31-Jan Tuesday 15 minute warm up and drills. Quartertown 7pm Helena
4 X 6 min, 2 min recovery
15 minute warm up and drills.
07-Feb Tuesday 10 min warm up. Quartertown 7pm Peader
2 X 13 min tempo, 2 min recovery
10 minutes cool down
14-Feb Tuesday 15 min warm up. Back of railway 7pm Mick
16-18 X 30sec with 30 seconds recovery.   30 seconds recovery.   2 minutes recovery after 9 reps
15 minutes cool down
21-Feb Tuesday 15 min warm up. Quartertown 7pm Barbara
2 X 2 miles, 1 X 1 mile, 4 min recovery
15 minutes cool down
28-Feb Tuesday 15 min warm up. Quartertown 7pm Nick
2 X 2 miles, 1 X 1 mile, 3 min recovery
15 minutes cool down
07-Mar Tuesday 15 min warm up. Quartertown 7pm Helena
4 X 6min, 2 ½ min recovery
15 minutes cool down
14-Mar Tuesday 15 min warm up. Quartertown 7pm Paudie
25 min tempo run
15 minutes cool down
14-Mar Tuesday Quartertown 7pm Peader
Coach’s choice

 

Thursday

(Click here for warm Up and cool down information)

(Click here for Steady state run information)

(Click here for Tempo pace information)

(Click here for Tempo interval information)

Click here for Speed workout information)

McMillan running calculator

Thursday

Date Day Session Location / Time Trainer Notes.
05-Jan Thursday 15 min warm up. Quartertown. 7pm Aoife
22 min tempo run
15 minutes cool down
12-Jan Thursday 15 min warm up. Quartertown. 7pm Noel
25 min tempo run
15 minutes cool down
19-Jan Thursday 15 min warm up. Quartertown. 7pm Brendan
27 min tempo run
15 minutes cool down
26-Jan Thursday 15 min warm up. Quartertown. 7pm Pat
30 min tempo run
15 minutes cool down
02-Feb Thursday Coach’s choice Back of railway 7pm Sharon
09-Feb Thursday 15 minute warm up and drills. Quartertown 7pm Aoife
2 X 2 miles, 4 min recovery
15 minute warm up and drills.
16-Feb Thursday 10 min warm up. Quartertown 7pm Noel
2 X 14 min tempo, 2 min recovery
10 minutes cool down
23-Feb Thursday 10 min warm up. Quartertown. 7pm Brendan
2 X 15 min tempo, 2 min recovery
10 minutes cool down
02-Mar Thursday Back of railway 7pm TBA
Coach’s choice
09-Mar Quartertown. 7pm Sharon
Thursday Pre Ballycotton easy run.
16-Mar 10 min warm up. Quartertown. 7pm Aoife
 Thursday 30 min tempo run
10 minutes cool down
23-Mar 10 min warm up. Quartertown. 7pm Noel
 Thursday 33 min tempo run

or pre Mallow 10 easy run.

10 minutes cool down