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Training with Eddie McDonagh - Week 4

As we enter the fourth week of training, the focus should be on minimising aches and pains. Be very careful not to overdo the pace, since it is easy to get carried away as fitness improves. Try running on grass to soften impact.

Walkers' targets week 4

Day 1 Walk 25 minutes (moderate pace).

Day 2 As day 1.

Day 3 Walk 30 minutes (slightly faster than day 1).

Joggers' targets week 4

Day 1 Walk 10 minutes, stretch 5 minutes (warm-up). Jog 10 minutes (easy pace). Walk/stretch 10 minutes (cool-down).

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

Day 3 Walk 10 minutes, stretch 5 minutes (warm-up). Jog 15 minutes (slightly faster pace than day 1). Walk/stretch 10 minutes (cool-down).

Runners' targets week 4

Day 1 Walk/jog 5 minutes, stretch 5 minutes (warm-up). Jog 25 minutes. Walk/stretch 5 minutes (cool-down).

Day 2 As day 1.

Day 3 Walk/jog 5 minutes, stretch 5 minutes (warm-up). Jog 25 minutes (slightly faster pace than Day 1). Walk/stretch 5 minutes (cool-down).

Eddie McDonagh

See www.flora womensminimarathon.ie for more info