8 week – 5K Run Training Plan

Gerry Kilroy is starting a 5K training plan for the next 8 weeks that will bring you up to the beginning of race season.

Each session costs €2 and is coached by Gerry, you must have a Triathlon Ireland license to participate. There are always good crowds at these sessions as we train alongside Westport Athletics club so you will find somebody of your own ability and pace.

The training plan is designed and aimed at beginners and the sessions in the plan were designed to accomodate members with work and family commitments.

The plan is a 4 day plan but if you are already cycling and swimming you only need to focus on the Tuesday and Thursday sessions.

We have had great reports back from triathletes who have been going regularily over the last few weeks as they have noticed big improvements in their times.

Thetraining is based around the 5K distance but it will bring on your distances for 10K as well.

My advice is to commit for the next 8 weeks and watch your running abilities improve.

Sessions are ran on the athletics track in Horkans Hill, the Greenway at night using headlights, the Quay hill and in the dunes at Bertra Stand and the plan is very varied including hill runs, tempo, sprint, lactic threshold sessions.

You can download the training plan here: 5K Training Plan (372).