Emmett Dunlaevy - Training Plans

Posted:
Saturday, 28 March 2020 19:08
Updated:
Monday, 13 April 2020 15:28

INTRO - EMMETT DUNLEAVY

WEEK 1

 

Great to see so many people posting training and runs to the Strava Page and MyRunResults website over the last 2 days. Keep up the good work on the training front.

Bear in mind that this cessation of races will only last for a matter of weeks or a few months at most. It's a blip on the radar in the big picture. By maintaining a good training regime, you'll be in a position to start running PBs again when the races come around.

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The training plan and video overview are posted below. A few points to note

1) Don't jump into a plan that far exceeds your current training load. A sudden spike in volume or intensity will lead to injury. Train in accordance with your recent schedule ( no matter how much additional free time you have)

2) Keep the easy days easy❗️
Heart rate should be low ( 60-80% of max HR). Two good rules of thumb for pace are 2 mins per mile slower than 5k pace and 60-90 sec per mile slower than marathon pace

3) Feel free to share the plan with your running group or club. In the absence of club training or coached sessions, the information on this page will provide structure to runners that don't have a personal coach or specific plan to follow.

All the best with the weeks training. If there are any questions, please post in the comments below

Emmett

WEEK 2

 

Attached are this weeks training plans, a video overview and a pace chart. The pace chart is for anyone unfamiliar with their training paces. Please use the most recent race performance when calculating training paces.

Many athletes and coaches have different definitions of the threshold intensities. For clarity, what is referred to here as aerobic threshold equates to approx 2 mmol of lactate, is equivalent to 2-3 hour race pace and correlates to marathon pace for many runners.

The lactate threshold is approx 3-4 mmol of lactate, is equivalent of 1-hour race pace and maybe 10k pace for novice runners, or half marathon pace for an elite male. It all depends on what race distance comes closest to 1 hour, for the runner in question.

Easy running should be at least 1 minute per mile or 40 seconds per km slower than AT. Or anywhere slower if needs be.

Emmett

WEEK 3

Hopefully, the weeks training went well and you are already well accustomed to the various loops within your own 2km radius!

This coming week contains a small step-up in volume before we drop down in mileage the following week to prepare for the first time trial on Saturday week, April 18th.

As you go through this weeks training, try to suss out some suitable terrain for the TT. Preferably flat and with minimal interruptions from traffic, etc

All the best with the week's work!

Emmett

WEEK 4

Happy Easter everyone

This week's training plan and video are attached below. In the absence of races, the plan will schedule a time trial every few weeks. These TT's can be posted to the virtual run results section of www.myrunresults.com ( see previous posts for details).

Try to do the TT on a stretch of road, grass or trail that is as flat as possible. Avoid having a net downhill course to give a fair reflection of current ability and to provide a valid comparison for your own future TT attempts.

Best of luck with the weeks training and feel free to share the training plans and 5k TT attempt with your running group and clubs.

Looking forward to seeing some fast times posted this week.

Emmett