Craughwell AC have great pleasure in hosting their Inaugural 10 mile road race on March 14th and would love you to join us.  The race is limited to 500 runners / walkers so register early at runireland.com to avoid disappointment.

What better way to start 2010 then with a new challenge, like completing a 10 mile road race.  Think it’s too difficult, well think again.

The Craughwell Athletic Club has been running a “Fit for Life” program for the last two years and we have seen people who have never run before, mortals of every shape and size, every level of fitness, different backgrounds, lifestyles and ages take up running and complete road races.  So you can meet this challenge by following the 10 week program set out below.

Week CommencingMondayTuesdayWednesdayThursdayFridaySaturdaySunday

Mode

Run Easy

Cross Train

Rest

Run Easy

Cross Train

Long Run

Rest

Jan 4th

30 min

30 min

Rest

30 min

30 min

2 miles

Rest

Jan 11th

30 min

30 min

Rest

30 min

30 min

3 miles

Rest

Jan 18th

30 min

30 min

Rest

30 min

30 min

4 miles

Rest

Jan 25th

30 min

30 min

Rest

30 min

30 min

5 miles

Rest

Feb 1st

40 min

40 min

Rest

40 min

30 min

3 miles

Rest

Feb 8th

40 min

40 min

Rest

40 min

30 min

6 miles

Rest

Feb 15th

50 min

40 min

Rest

50 min

30 min

7 miles

Rest

Feb 22nd

50 min

40 min

Rest

50 min

30 min

4 miles

Rest

Mar 1st

40 min

30 min

Rest

40 min

30 min

8 miles

Rest

Mar 8th

30 min

30 min

Rest

30 min

Rest

20 min

Race

 

Run Easy:                Run at conversational pace

Cross Train:                Consider other activities like cycling, swimming, yoga or pilates

Warm-up:          Walking 5 minutes at an easy pace prior to every workout.

Cooldown:        Walking 5 minutes at an easy pace after every workout.

Note :                    Always consult your GP before you embark on any exercise program.
Thursday the 12th. .