from Sports Ireland So you ran the first two weeks of the program and you felt fine ? The emails we received were very positive with people who never run that much and felt comfortable. We did the same at the training Centre for the last two weeks and we had great fun……. well before our Ice Bucket challenge (video below)
We are nominated all the runireland.com readers to post or link on runireland facebook page and text MND to 50300 !
Week 3 will be a bit more difficult and with week 4 to follow and easier on your body and you should feel comfortable that week which will show you how comfortable you are compare to the first week when you started.
- Week 3
Schedule :
Monday : 6.5 km (focus on long strides, good foot landing, body posture)
Tuesday: 6km (focus on head position, imagine someone is pulling your hair up)
Wednesday : 8km run followed by 10km bike and 2km run (have a blast at it)
Thursday : Gym session / cross training / bike or swim
Friday : 6.5km (after warm up, focus on your hips action moving forward, and your arms action above your hips)
Saturday : 10 km after warm up, do 3x1km as fasr as possible, with 3min jog betweent nice and easy, then relax and cool down
Sunday : Rest & Stretch
- Week 4
Schedule :
Monday : 6.5 km (focus on long strides, good foot landing, body posture)
Tuesday: 9km (focus on head position, imagine someone is pulling your hair up)
Wednesday : 8km run followed by 10km bike and 2.5km run (have a blast at it)
Thursday : Gym session / cross training / bike or swim
Friday : 3km (after warm up, focus on your hips action moving forward)
Saturday : 6 km after warm up, do 2x1km all out with 1min between each nice and easy, then relax and cool down. Include 10x100m long stride toward the finish
Sunday : Rest & Stretch
- Example of Warm up :
3km with Elbow to inside of opposite knee / heels to glutes / lunges / skipping running (sideway / backward) fast simulation of arm action (15sec x3)
- Example of Cool down:
3km: finish warm down with 10×100 long strides at moderate pace with 30sec rest between each 100.
And now our Ice bucket challenge from our team :
from left to right : Sebastien Locteau / Richie Feeney / Karol Quinn / Darragh Bailey / Monika Ehrensberger (picture Alicia Locteau)
Week 3 will be a bit more difficult and with week 4 to follow and easier on your body and you should feel comfortable that week which will show you how comfortable you are compare to the first week when you started.
- Week 3
Schedule :
Monday : 6.5 km (focus on long strides, good foot landing, body posture)
Tuesday: 6km (focus on head position, imagine someone is pulling your hair up)
Wednesday : 8km run followed by 10km bike and 2km run (have a blast at it)
Thursday : Gym session / cross training / bike or swim
Friday : 6.5km (after warm up, focus on your hips action moving forward, and your arms action above your hips)
Saturday : 10 km after warm up, do 3x1km as fasr as possible, with 3min jog betweent nice and easy, then relax and cool down
Sunday : Rest & Stretch
- Week 4
Schedule :
Monday : 6.5 km (focus on long strides, good foot landing, body posture)
Tuesday: 9km (focus on head position, imagine someone is pulling your hair up)
Wednesday : 8km run followed by 10km bike and 2.5km run (have a blast at it)
Thursday : Gym session / cross training / bike or swim
Friday : 3km (after warm up, focus on your hips action moving forward)
Saturday : 6 km after warm up, do 2x1km all out with 1min between each nice and easy, then relax and cool down. Include 10x100m long stride toward the finish
Sunday : Rest & Stretch
- Example of Warm up :
3km with Elbow to inside of opposite knee / heels to glutes / lunges / skipping running (sideway / backward) fast simulation of arm action (15sec x3)
- Example of Cool down:
3km: finish warm down with 10×100 long strides at moderate pace with 30sec rest between each 100.
And now our Ice bucket challenge from our team :
from left to right : Sebastien Locteau / Richie Feeney / Karol Quinn / Darragh Bailey / Monika Ehrensberger (picture Alicia Locteau)
