My 1000 Hours
Novice 5k Training Programme
Novice 10k Training Programme
Advanced 5k Training Programme
Advanced 10k Training Programme
Advice and Guidance
The greatest book ever written
Niall Breslin: Detox your mind
Out with the negative and in with the positive, Niall Breslin says it's time to #runyourlife
#My1000Hours: Stay positive and focus on your achievement
Given the weekend that has just passed it's fitting that this week we talk about love, but we will talk about it a little differently. You're right for thinking 'what does a performance psychologist know about love' and the truth is, like everybody else, I'm trying to figure it...
Mark McCabe: Run your life with Mark McCabe
It is common to see runners looking for advice regarding muscle pain/strains ranging from niggles to painful injuries which are preventing them from running completely. The 'posterior chain' muscles of the lower limb (Gluteals, hamstrings, calf) are the ones that present most frequently.
Mark McCabe: Eat a balanced diet
Q: I've been following the training programme and as a new runner I'm really enjoying the "runner's high" I get from my run sessions. Looking at articles online I can see a big deal being made of "tapering" for racing and making sure to load up on carbohydrates prior to the big day. How do I do this?
Niall Breslin: Seeking out support for those with mental health issues
The opening up of discourse around mental health issues has prompted more people to reach out for help, says Niall Breslin, but a lot of the time proper support is not available.
Gerry Hussey: We all need a dream, no matter how crazy
Growing up, my friends dreamt of driving new cars. I dreamt of finding a worn out wreck and bringing it back to life. I was given a book called The History of Ferrari. I fell in love.
Mark McCabe: Rest is vital for niggling knees
Q: My training is going well. I don’t have any problems when I run, my knees are achy afterwards and the following day. They are particularly sore coming downstairs or if I sit for long periods of time. What should I do?
Mark McCabe: Review why you choose to get fitter
With the recent cold weather and icy conditions, it can be easy to let training slide. After a long day, instead of heading out for your run, you would rather head for the couch. Times like these are when you need to review why you are striving to increase your...
Nial Breslin: Rural communities can run together against isolation
The My1000Hours plan is a perfect focal point around which people in rural communities can support each other's wellbeing
Niall Breslin: 'The power is in your story'
I have made this point many times when it comes to the conversation surrounding mental health.
Gerry Hussey: Routines are vital to wellbeing and performance
Routines are very simple ways of keeping us in the correct emotional and cognitive zones.
Mark McCabe: Don't sweat the small stuff, consistency is key
By now, you should be settling into a steady training routine and seeing the benefits of improved aerobic fitness, movement skills, strength and wellbeing.
Mark McCabe: Catch-up training can do more harm than good
I am often approached by people who have missed the last couple of days of their workouts, due to work/life commitments, but have some extra time on their hands coming up - a day off work, for example.
Nial Breslin: Park the ego and enjoy the process
The days when we predominately used the facilities of the park for relaxing walks with the kids and visiting the zoo have long passed.
Gerry Hussey: The importance of managing your emotions
So far, I asked you take a few minutes to identify how you are spending your 168 hours each week. This allows you to see if you are putting your time into the things that really matter. Changing your wellness can be as simple as changing your priorities. I also...
Mark McCabe: Fuel your body properly in order to meet the plan
For training sessions less than 90 mins, which encompasses pretty much all sessions for this training programming, the current evidence shows no need for any supplemental fuelling during your training sessions.
Mark McCabe: Injury prevention - Strength training lowers the risk of getting hurt
Studies on recreational runners who are steadily training and participating in long-distance running, such as 5/10k races, show overall incidence rates for running injuries that vary between 37pc-56pc (Van Mechelen).
Nial Breslin: Getting the balance right
So, a week into your programme for either the 5 or 10km distance, I'm guessing you are feeling slightly better about yourself, especially after the over-indulgent holiday period.
Gerry Hussey: Energy management is a critical factor of performance
We all know that energy management during a sporting event is a critical factor of performance.
Mark McCabe: How hard should I go today?
January is well under way and it's time to follow through on those resolutions to work towards a fitter and healthier new you for 2015.
Mark McCabe: Train only as hard/long as you can recover from
To make training intensities easier to understand a common way of gauging how hard you should train is using Rate of Perceived Exertion (RPE), here you should listen to feedback from your breathing, muscles to guide you appropriately.
Niall Breslin: The healing power of exercise
"When I run, when I cycle, when I swim, I feel amazing. I don't think of the future, I don't think of the past. I just think of the present."
Gerry Hussey: Motivation is about purpose and process - it's not magic...
Most people presume that all athletes are incredibly motivated and naturally resilient people who have a naturally high capacity to deal with challenge and adversity. It's easy to see how you may think that. But motivation and resilience is a human capacity that is...
Mark McCabe: Training for your first 5k or 10k
It can be daunting to make a commitment to take part in your first 5k or 10k race. However, the fact is that these are reasonable targets for almost anybody to achieve, hence the reason why they are the most popular race distance in Ireland.
Mark McCabe: Training to improve your 5k or 10k race time
For those of you who want to improve your race time, the training demands are much greater than those of a novice runner.
My 1000 Hours Video Guides
Workout 1 - Weeks 1 to 4 Strength Training
Workout 2 - Weeks 1-4 Strength Training
Bressie: 'What running means to me'
Meet your #My1000Hours trainer: Mark McCabe
Bressie: 'What is #My1000Hours?'
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