| 3.6°C Dublin

Training with Eddie McDonagh - Week 7

With more than seven weeks to go, there's still time to start training for the Flora Women's Mini Marathon.

If you're a total beginner and want to complete the mini marathon for your favourite charity or get fit and lose weight, start with Schedule 1.

Avoid training on consecutive days and if you're feeling extremely tired, take at least a two-day break between sessions.

If you come from a sporting background and are reasonably fit, start following Schedule 2.

A word of caution for Schedule 3 runners: since we now add an extra day's training, it may be necessary to slow the pace to ensure muscle recovery and alleviate stiffness.

Remember to warm up and cool down on all training sessions.

Schedule 1 (Walkers)

Day 1 Walk 30 minutes (moderate pace).

Day 2 As for Day 1 or alternative exercise -- aerobics, swimming, cycling, team sports for 40 minutes.

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

Schedule 2 (Runners -- Beginners)

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

Day 2 As per Day 1, or alternative exercise (as above).

Day 3 Walk five minutes; stretch five minutes (warm-up). Jog 30 minutes (slightly faster than Day 1). Walk/stretch five minutes (cool-down).

Schedule 3 (Runners -- Reasonably Fit)

Day 1 Walk/jog five minutes, stretch five minutes (warm-up). Run 30 minutes. Walk/stretch five minutes (cool-down).

Day 2 Walk/jog five minutes, stretch five minutes (warm-up). Run 15 minutes, at a slightly faster pace than Day 1. Walk/stretch five minutes (cool-down).

Day 3 Follow Day 1.

Day 4 Walk/jog five minutes, stretch five minutes (warm-up). Run 30 minutes, at a slightly faster pace than Day 1. Walk/stretch five minutes (cool-down).

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

See www.florawomensminimarathon.ie for more info


Privacy