An Cosantóir July/August 2014 www.dfmagazine.ie
38 |
10K
RACE
10K
RACE
Pheonix Park
08 October
The An Cosantóir 10KM is the Defence Forces largest athletics event.
The event is open to all members of the Defence Forces and invited guests.
It is the only block run in Ireland, but the largest participation comes from
indvidual runners.
Below is a sample program for those wishing to participate, but consult your
GP before starting it.
How to enter:
Download the entry form from military.ie or dfmagazine.ie
Fee is €10 per person.
Post it to the address on the form.
Deadline is 01 October for entries.
Location is McKee Barracks.
Race numbers and goody bags collection from 1100.
Blocks start at 1200.
Main race starts at 1330.
Additional information available on the entry form or email:
info@military.ie, or phone 045 44 5306
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*E/R = EASY RUN; RELAXED RUN.
*S/SR = STEADY STATE RUN; STEADY PACE
THROUGHOUT .
*C/I = CRUISE INTERVAL; SHORTER BUT SLIGHTLY
MORE INTENSE TEMPO INTERVAL, A SMOOTH
FAST RHYTHM RUN.
*T/R = TEMPO RUN; EFFORT YOU CAN HOLD FOR
20-30 MINS - COMFORTABLY HARD.
*S/P = SPEED PACE; AT YOUR MAXIMUM AERO-
BIC COPACITY, JOG ABOUT HALF THE DISTANCE
FOR RECOVERY EG: 8000M FAST 400M RECOV-
ERY.
*R/J = RECOVERY JOG; LONG, SLOW RUN.
*RT = REST TIME; BRINGS HEART RATE DOWN.
WARM UP PRIOR TO ALL
SESSIONS,COOL DOWN AT END
OF ALL SESSIONS (LIGHT JOG
FOLLOWED BY STRETCHING)
Program from Defence Forces School of Physical Education.
