Winter group - Session 1. Sat 1st November.

Anyone who would like to join the BAC winter training group please let me know. I’ve been dragging information from anyone who will listed over the last few weeks and months to put together a training plan.

The aim now is to start a 6 weeks base phase with some strength work included. Once that is complete then some race specific training can be done.

The training plan will be very simple and easy to follow and ideal for anyone who would like to focus on Raheny 5 mile or races early next year. It should also have you in good shape for the Aware 10k in December if that is a target.


Sessions are open to everyone of any standards.

Each week there will be a CV rep session and a Tempo run, The CV will be the group session and the Tempo run can be done at any time during the week.

Apart from the two session that will be updated lots of easy running and one 70-90 min run a week should be included (depending on your key race distance)

If anyone has any questions or specific training needs let me know and I will try to help.
This weeks two session will be as follows.

Session 1.
Tempo run. 3m tempo @50(per mile) sec slower then your 5k pace..


Session 2. (Group session Pheonix park)
Session type : CV reps.
When: Sat 1th November
(4) X 1000m
Location: Pheonix Park
Time: 10:00
Meet: Meet at Papal Cross
Pace: -5k pace + 15 sec's Distance: 8 miles aprox, But can be changed to your needs/ability.



The rest of your week should include one long run of 70-90 mins depending on your ability and lots of easy running.

Congrats to the guys that turned out yesterday, the standard was extremely high and they gave it a go. Kieran was our first man home just piping Robin by a couple of seconds and two places. We finished as the 13th team out of 14, which sets a nice benchmark for next year. Next up the intermediate cross country at the end of November.

Boards AC and our first championship outing

We're a new club, not even a year old but yet we feel we have a team strong enough to compete in this weekends Dublin novice XC. So very exciting times ahead, we will be meeting at 12:15 pm at the papal cross, Phoenix park. Our club captain Mark has put a good team together and according to Mark it's about building a healthy team/family mentality that will see us grow closer for events such as the club road relays in early 2010.
Best of luck guys.