My circuit of Marlay Park last weekend brought home vividly why we run; crocuses, daffodils and snowdrops all in full bloom in a beautiful setting. Spring is definitely in the air
Revolution is in the air these days, too, and ours is a peaceful one as we join a mass movement of fitness and fun. We welcome back our hardy annuals -- why not encourage friends and family to join you this year? We have three schedules based on training three days a week. Check which suits you:
Schedule 1 is for the majority who wish to finish the distance at their own pace. Schedule 2 will allow you to run or jog all the way at a comfortable pace. Schedule 3 is for all who are reasonably fit and intend to run the 10k at a good pace.
There is room for everybody in this great event, whether you intend walking, jogging or running.
It is recommended that you get the approval of your doctor before you set out on this great adventure. All you need is a good pair of shoes and tracksuit and you're ready to go.
Walkers' targets week 1
Day 1 Walk 20 minutes (moderate pace).
Day 2 Alternative day's exercise (aerobics, cycling, swimming, team games) or as Day 1.
Day 3 Walk 20 minutes (relaxed pace, preferably with a friend or group).
Joggers' targets week 1 (Beginners)
Day 1 Walk 10 minutes; stretch 5 minutes (warm-up; jog 5 minutes; walk 10 minutes (cool-down).
Day 2 Alternative day's exercise (aerobics, cycling, swimming, team games.)
Day 3 Walk 10 minutes; stretch 5 minutes (warm-up). Jog 10 minutes. Walk 5 minutes (cool-down).
Runners' targets week 1 (Reasonably fit)
Day 1 Walk 5 minutes; stretch 5 minutes (warm-up); jog 15 minutes; walk 5 minutes (cool-down).
Day 2 As day 1.
Day 3 Walk 5 minutes; stretch 5 minutes (warm-up); jog 20 minutes; walk 5 minutes (cool-down).
> Eddie McDonagh is part of Dundrum's Flora Women's Mini Marathon organising club
See www.florawomensmini marathon.ie for more info