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Training with Eddie McDonagh - Week 9

Those who took part in a local race or fun run last week may have felt some extra "heaviness" in their legs. This lactic acid build-up is nothing to worry about and usually goes after two or three days.

With our runs getting longer each week, it is important to cover the time advised for each day. This will ensure you will continue developing your stamina.

Make sure you have adequate footwear and run when you can on grass to prevent jarring the joints. When you have warmed up adequately, pick up the tempo a little bit on each run, while remaining cautious about over-doing it. Listen to your body and set the pace that it dictates.

Schedule 1 (Walkers)

Day 1 Walk 35 minutes (moderate pace).

Day 2 As for Day 1, or alternative day's exercise (aerobics, swimming, cycling, team games, etc).

Day 3 Walk 40 minutes (slightly faster).

Schedule 2 (Runners -- Beginners)

Day 1 Walk five minutes/stretch five minutes (warm-up). Jog 35 minutes. Walk/stretch five/10 minutes (cool-down).

Day 2 As for Day 1, or alternative day's exercise.

Day 3 Walk five minutes/stretch five minutes (warm-up). Jog 35 minutes (slightly faster than Day 1). Walk/stretch five minutes (cool-down).

Schedule 3 (Runners -- Reasonably Fit)

Day 1 Jog five minutes/stretch five minutes (warm-up). Run 35 minutes (comfortable pace). Walk/stretch (cool-down).

Day 2 Jog five minutes/stretch five minutes (warm-up). Run 20 minutes (faster than Day 1). Walk/stretch (cool-down).

Day 3 As Day 1.

Day 4 Jog five minutes/stretch five minutes (warm-up). Run 40 minutes (slightly faster than Day 1). Walk/stretch (cool-down).

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

See www.florawomens minimarathon.ie for more information


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