An Cosantóir

2025 Winners Male: Pte Rogers 31:08 Female: Capt Carr 35:53 Block: Cadet School Course records Male: Capt Richardson 29:51 Female: Cadet Carr 35:53 Block: ARW 36:51 Most Wins Male: Pte Rogers - 10 Female: Capt Carr - 6 Block: Cadet School - 10 Phoenix Park Start Finish An Cosantóir 10km Training RACEDAY 56m Elevation Beginner Warm up, walk 1 min & jog 1 min for a total of 20 minutes. Cool down Warm up, walk 1 min & jog 5 min for a total of 18 minutes. Cool down Warm up, walk 1 min & jog 9 min for a total of 30 minutes. Cool down Warm up, walk 1 min & jog 7 min for a total of 24 minutes. Cool down Warm up, Cycle/swim/ row for 30 min Cool down Warm up Recovery Cool down Warm up & jog 10 min Cool down Warm up & jog 15 min Cool down Warm up & jog 15 min Cool down Warm-up, Steady jog for 30mins, 5mins rest &10mins cool-down Warm-up, Pace 5x2 mins (3 min walk between each), 5x100 Strides, cool-down. Warm-up, Pace 6x2mins (3 min walk between each), 5x100 Strides, cool-down. Warm-up, Steady 30mins, 10mins exercise, cool-down Warm-up, 20mins jog, cool-down Rest Warm-up, Pace 8x1min (3min jog between each),10 mins rest, 6x100m strides, cool-down. Warm-up, Steady 40mins, cool-down Active Recovery Warm-up, Steady 40mins, 10mins exercise, cool-down Rest Warm-up, 20mins jog, 5mins rest, 15mins exercise, cool-down Rest Warm-up, Tempo 2x5min (5mins jog between each), 7x100 Strides, cool-down. Warm-up, Steady 1x10mins, 10mins walk, cool-down Warm up & jog 20 min Walk 10 Cool down Warm up & jog 20 min 5 mins rest Cool down Warm up & jog 18 min Cool down Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Warm-up, Steady/ Tempo mixed, 30mins, 10mins exercise, cool-down. Warm-up, Pace 5x2mins (2min jog between each), 5mins rest, 15mins exercise, cool-down. Warm-up, Steady 45mins, 5mins rest, cool-down Rest Warm-up, Steady 30mins, 5mins rest, 5x100m Strides, cool-down Warm-up, Steady 50mins, cool-down Warm-up, Steady/ Tempo mixed 30mins, 10mins exercise, cool-down. Warm-up, Pace 5x4 mins (4min jog between each), cool-down Rest Warm-up, Steady 55mins, cool-down Warm-up, Pace 10x2mins (2min jog between each), cool-down Warm-up, Steady 55mins, cool-down Warm-up, Steady 20mins, 5min rest, 7x100m Strides, 10mins exercise, cool-down. Rest Warm-up, Pace 5x2 mins (2min jog between each), 15 mins exercise, cool-down. Rest Warm-up, Pace 5x1 mins (1min jog between each), cool-down Rest Warm-up, Steady 20mins, cool-down Rest Warm up, walk 1 min & jog 3 min for a total of 16 minutes. Cool down Warm up, walk 1 min & jog 3 min for a total of 20 minutes. Cool down Warm up, walk 1 min & jog 4 min for a total of 18 minutes. Cool down Active Recovery Warm up, walk 1 min & jog 1 min for a total of 20 minutes. Cool down Warm up, walk 1 min jog 1 min for a total of 30 minutes. Cool down Rest Rest Rest Rest Rest Rest Rest 18 |

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