training overview
At Crusaders we host in the neighborhood of 150+ training sessions a year... That's a lot of running!
Crusaders is here to help you achieve the goals you’re setting yourself - whether that be to get faster, stay injured free or just complete your first marathon. We are here to make it happen. Our running club is a community of runners who want to get faster, stay healthy and learn more about the sport. We are all about motivating and inspiring people to get into running, improve their running performance, stay healthy and make exercise a part of their daily life.
We have developed specific programs that are scientifically structured and built on many years of research and knowledge about training for running success. Our programs and coaches will provide you with the support, motivation and guidance you need to reach your goals, what every they may be.
We have six training groups to meet our members needs and this also insures our training is suitable for all standards.
So don’t worry if you’re just starting on your journey to fitness or if you are a seasoned running pro looking for that next PB. We have a group that will cater to your individual needs. We will have you running faster, longer and while being more enjoyable.
We have the knowledge to take your running to a whole new level. Our coaches are extremely qualified and have had years of running knowledge under their belts. They work with some of the best running coaches in the world to develop our programs and training techniques that will work best for your individual needs. If you are slow they will make you fast and if you already are fast they can make you faster!
Our Coaches are extremely helpful and friendly, they will support you every step of the way.
Crusaders is here to help you achieve the goals you’re setting yourself - whether that be to get faster, stay injured free or just complete your first marathon. We are here to make it happen. Our running club is a community of runners who want to get faster, stay healthy and learn more about the sport. We are all about motivating and inspiring people to get into running, improve their running performance, stay healthy and make exercise a part of their daily life.
We have developed specific programs that are scientifically structured and built on many years of research and knowledge about training for running success. Our programs and coaches will provide you with the support, motivation and guidance you need to reach your goals, what every they may be.
We have six training groups to meet our members needs and this also insures our training is suitable for all standards.
So don’t worry if you’re just starting on your journey to fitness or if you are a seasoned running pro looking for that next PB. We have a group that will cater to your individual needs. We will have you running faster, longer and while being more enjoyable.
We have the knowledge to take your running to a whole new level. Our coaches are extremely qualified and have had years of running knowledge under their belts. They work with some of the best running coaches in the world to develop our programs and training techniques that will work best for your individual needs. If you are slow they will make you fast and if you already are fast they can make you faster!
Our Coaches are extremely helpful and friendly, they will support you every step of the way.
The main training sessions for all adult members are held in Irishtown Stadium on Tuesday and Thursday evenings at 6.30pm, unless otherwise stated and in the Phoenix park on Saturdays from 10am.
Tuesday and Thursday sessions usually comprise of a group warm-up and drills. Runners will split into different groups for their sessions depending on their level and event. Tuesdays sessions are held on the track and on Thursdays the club makes the most of its idyllic location using the locals parks and Sandymount strand.
All Training sessions are fully open to all abilities. We cater for everyone and every pace, from people who run 6 mins per mile or quicker, to those who run steadier at 11 mins per mile.
The Six Training Groups include-
We also have specialized training and groups for different more specialized events like Sprinting, Hurdles, Steeple chase, Long and high jump etc. Please contact the club if you require more information on these groups and training for these events.
On top of this there are also frequently training sessions organised either at Irishtown stadium or in the Phoenix Park on Sunday mornings. Sometimes by the coaches and others by the Members themselves.
For more information on sessions and type of sessions see below and or contact one of our coaches on Tuesday, Thursday or Saturday and they’ll be happy to advise.
Tuesday and Thursday sessions usually comprise of a group warm-up and drills. Runners will split into different groups for their sessions depending on their level and event. Tuesdays sessions are held on the track and on Thursdays the club makes the most of its idyllic location using the locals parks and Sandymount strand.
All Training sessions are fully open to all abilities. We cater for everyone and every pace, from people who run 6 mins per mile or quicker, to those who run steadier at 11 mins per mile.
The Six Training Groups include-
- Couch to 5k - specialized training course to introduce people to running. This program will take you from walking to running a 5k nonstop in a few weeks and is ran at several times during the year.
- Fit 4 life if you are a beginner or novice runner this is a good place to start. a lot of people join this group to get fit.
- Intermediate if you are more advanced than novice and may want to train for races and take part in races.
- Advanced / Faster Group for people who regularly take part in races and would compete in national events.
- Marathon/ Long Distance if you are training for Marathons or just like running long distances this is the group for you.
- Track / Middle Distance if you want to take part in short track racing like 800 and 1500 meters.
We also have specialized training and groups for different more specialized events like Sprinting, Hurdles, Steeple chase, Long and high jump etc. Please contact the club if you require more information on these groups and training for these events.
On top of this there are also frequently training sessions organised either at Irishtown stadium or in the Phoenix Park on Sunday mornings. Sometimes by the coaches and others by the Members themselves.
For more information on sessions and type of sessions see below and or contact one of our coaches on Tuesday, Thursday or Saturday and they’ll be happy to advise.
Tuesday Training Groups
This is our BIG training night, with sometimes over 100 runners taking part.
Beginner / Novice Group (Fit 4 Life)
This group do sessions each week such as fartlek and pyramids. They have a 3k time trial at the end of the month so people can track their progress. If you want to get fit and or improve your running then start here.
Intermediate / Middle Group
If you can run a 3k between 10 and 13 minutes you are considered to be Intermediate.
Tuesday sessions usually comprises of 400, 600 or 800 meters intervals with varying periods of recovery.
Advanced / Faster Group
If you can run a 3k in 10 minutes or less you will be in this group!
Marathon/ Long Distance
If you are training for a marathon or want to do longer interval training you can do so in the outer lanes. There are mixed abilities in this large group that train every Tuesday.
This is our BIG training night, with sometimes over 100 runners taking part.
Beginner / Novice Group (Fit 4 Life)
This group do sessions each week such as fartlek and pyramids. They have a 3k time trial at the end of the month so people can track their progress. If you want to get fit and or improve your running then start here.
Intermediate / Middle Group
If you can run a 3k between 10 and 13 minutes you are considered to be Intermediate.
Tuesday sessions usually comprises of 400, 600 or 800 meters intervals with varying periods of recovery.
Advanced / Faster Group
If you can run a 3k in 10 minutes or less you will be in this group!
Marathon/ Long Distance
If you are training for a marathon or want to do longer interval training you can do so in the outer lanes. There are mixed abilities in this large group that train every Tuesday.
Thursday Training Groups
Thursday sessions are normally outside the stadium and are more sociable.
Couch to 5K
Couch to 5k's main training session is on Thursdays at our track at Irishtown.
The group has a specialized plan and take part in a group session with consultation with the coach.
Beginner / Novice Group (Fit 4 Life)
The group meets at the stadium at 6.30pm and goes over to Sean Moore Park for a warm up. After this the group starts the session. These can vary from long easy runs up to 10K to shorter tempo runs and even the occasional hill session. Thursday night runs are more social, with groups tending to be large & communal. We run 2-3 different pace groups with most of the sessions being ‘out and back’ runs. You’ll need to be able to run continuously for an 30 minutes to join us, though we always loop back at regular intervals to ensure that nobody is ever left behind.
Intermediate / Middle Group
The group meets up in Sean Moore park for 6.30pm. The session normally involves staying in the park for Mile repeats.
Some people in this group choose to do the Group run with the other group and may just go further out than the other group.
Advanced / Faster Group
The group meets up in Sean Moore park for 6.30pm. The session normally involves staying in the park for Mile repeats.
Marathon/ Long Distance.
The group works of a training plan special designed for marathon training. There are mixed abilities in this large group that train every Tuesday and Thursday. Thursday normally will be a long run out towards or past Blackrock.
Thursday sessions are normally outside the stadium and are more sociable.
Couch to 5K
Couch to 5k's main training session is on Thursdays at our track at Irishtown.
The group has a specialized plan and take part in a group session with consultation with the coach.
Beginner / Novice Group (Fit 4 Life)
The group meets at the stadium at 6.30pm and goes over to Sean Moore Park for a warm up. After this the group starts the session. These can vary from long easy runs up to 10K to shorter tempo runs and even the occasional hill session. Thursday night runs are more social, with groups tending to be large & communal. We run 2-3 different pace groups with most of the sessions being ‘out and back’ runs. You’ll need to be able to run continuously for an 30 minutes to join us, though we always loop back at regular intervals to ensure that nobody is ever left behind.
Intermediate / Middle Group
The group meets up in Sean Moore park for 6.30pm. The session normally involves staying in the park for Mile repeats.
Some people in this group choose to do the Group run with the other group and may just go further out than the other group.
Advanced / Faster Group
The group meets up in Sean Moore park for 6.30pm. The session normally involves staying in the park for Mile repeats.
Marathon/ Long Distance.
The group works of a training plan special designed for marathon training. There are mixed abilities in this large group that train every Tuesday and Thursday. Thursday normally will be a long run out towards or past Blackrock.
Saturday Training Groups
This takes place in the Phoenix park with a warm up from 10am with the main session starting around 10.30am.
Beginner / Novice Group (Fit 4 Life)
Most weeks the session for this group involves 2 - 3 laps of the football pitches about 2.5k per lap.
Some weeks there will be a very on this.
Intermediate / Middle Group
The session for this group very from week to week but normally involves laps and or hill repeats.
Advanced / Faster Group
Normally some speed or tempo work is done by this group.
Marathon/ Long Distance
Usually a long session with repeats.
This takes place in the Phoenix park with a warm up from 10am with the main session starting around 10.30am.
Beginner / Novice Group (Fit 4 Life)
Most weeks the session for this group involves 2 - 3 laps of the football pitches about 2.5k per lap.
Some weeks there will be a very on this.
Intermediate / Middle Group
The session for this group very from week to week but normally involves laps and or hill repeats.
Advanced / Faster Group
Normally some speed or tempo work is done by this group.
Marathon/ Long Distance
Usually a long session with repeats.
Online Community support
The Crusaders AC Strava account can be found Here
The Crusaders Fit 4 Life Strava account can be found Here
- Crusaders has set up an online running community using the Free Strava App
- This is where you can keep track of your training and running.
- You can Comment and chat to other members as well as cheer on other members while they cheer you on.
- This can be a great way to improve your enjoyment of running, as well as a great place to log your runs.
The Crusaders AC Strava account can be found Here
The Crusaders Fit 4 Life Strava account can be found Here
Coaches
We split our runners into four separate training groups with each group supervised by a qualified Coach and Running specialist, who sets out the training schedules suitable for your needs. You will also receive on-going support and guidance from the coaches as you progress.
We split our runners into four separate training groups with each group supervised by a qualified Coach and Running specialist, who sets out the training schedules suitable for your needs. You will also receive on-going support and guidance from the coaches as you progress.
Group |
Coach |
Beginner/ Novice Group |
Don |
Intermediate/ Middle Group |
Susan |
Advanced/ Faster Group |
Michael |
Marathon/ Long Distance |
James |
Assistant Coaches / Leaders - Normally take the Thursday Sessions
Group |
Assistant Coach / Leader |
Beginner/ Novice Group |
Sharon / Iseult / Brian and Paul |
Intermediate/ Middle Group |
Brendan |
Advanced/ Faster Group |
Ciaran |
Marathon/ Long Distance |
James |
Sessions/ type of training explained
Warm Up / Cool downAt the start of the session and end of the session we do a range of stretching.
There are 3 types of stretches: ballistic, dynamic, and static:
|
|
Main Session Types
|
Easy Pace
Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HR max. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system. |
|
Pace reps and strides.
Intensity: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500 or mile race pace. Purpose: To improve your speed and economy. |
|
|
Threshold Pace
Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals. Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HR max. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs. Purpose: To improve endurance. |
|
Interval Pace
VO2max Intervals (see below). Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HR max. Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and imagine 5k race pace, as he intensity of each run. Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an "Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up. |
|
|
Marathon Pace
Steady run or long repeats (e.g. 2 x 4 miles at marathon pace) Intensity: Generally in the range 75-84% of VO2max or 80-90% of your HR max. Purpose: Used to experience race pace conditions for those training for a marathon or simply as an alternative to Easy pace running for beginners on long run days. |
|
Fartlek
A Swedish term that means "speed play," Intensity: Generally in the range 75-84% of VO2max or 80-90% of your HR max. Purpose: is a form of interval or speed training that can be effective in improving your running speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. |
|
|
Interested? We are always open to new members so if you want to get fit (or fitter!) while you make new friends, then why not give us a try? Find out about how to join and about out trial period on the Join page HERE If you have questions in advance of Joining or want to get in touch with one of the coaches please email us at crusadersathleticsclub@gmail.com or use our contact page HERE |
|
|