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Training with Eddie McDonagh - Week 6

As we reach the sixth week of training schedules, let's summarise the important points, which will help to get you ready for Monday, June 6.

1> Make sure to warm up and cool down in a track-suit before and after your session.

2> Set realistic targets and don't be afraid to ease back if you are not feeling great.

3> Snack on carbohydrates such as bananas, muesli bars, dried fruit, fruit pastilles etc, after your session.

4> Sip water before, during and after exercise.

5> If you get an injury, rest for a few days and ice the affected area twice a day for 15 minutes. Don't put ice directly on your skin -- wrap it in a towel or plastic bag.

6> Try to eat well --a good breakfast is important and, if possible, have your main meal at least three hours before training.

7> Wear good comfortable shoes and clothing and don't wait until race day to try anything new.

8> Avoid training on consecutive days; the day off helps prevent exhaustion and injury.

Schedule 1 (Walkers)

Day 1 Walk 25 minutes (moderate pace).

Day 2 As for Day 1, or alternative days exercise, ie aerobics, cycling, swimming, team games.

Day 3 Walk 30 minutes (slightly faster pace than Day 1).

Schedule 2 (Runners -- Beginners)

Day 1 Walk 5 minutes, stretch 5 minutes (warm-up). Jog 20 minutes. Walk 5 minutes, stretch 5 minutes (cool-down).

Day 2 As for Day 1, or alternative exercise. Day 3 Walk 5 minutes, stretch 5 minutes (warm-up). Jog 20 minutes (slightly faster pace than Day 1, preferably with a group). Walk/stretch 10 minutes (cool-down).

Schedule 3 (Runners -- Reasonably Fit)

Day 1 Walk 5 minutes, stretch 5 minutes (warm-up). Jog 25 minutes. Walk 5 minutes, stretch 5 minutes (cool-down).

Day 2 As for Day 1.

Day 3 Walk 5 minutes, stretch 5 minutes (warm-up). Jog 30 minutes (slightly faster than Day 1). Walk 5 minutes, stretch 5 minutes (cool-down).

> Eddie McDonagh is part of Dundrum's Flora Women's Mini Marathon organising club, dundrum, south dublin

See www.florawomensminimarathon.ie


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