Training Times

New adult members are recommended to come to the Tuesday 6.30pm session for their first session.
Our main Adult Sessions are 6.45pm on Tuesdays and Thursdays. Please arrive about 15 minutes early to warm up. 
Due to our large attendance at certain sessions. Some Groups have two time slots on the same day, this is shown with an "or." 
Training
​Group
Location
Day and Time
Type of Training
Senior Distance Training
Irishtown Track
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Meet at Irishtown Stadium
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​Phoenix Park (Magazine Fort)
Tuesday: 6pm or 6.45pm
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Thursday: ​6.45pm
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​Saturday: 10am
Interval training
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Tempo 
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Endurance
Senior Marathon Training
Irishtown Track
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Meet at Irishtown Stadium
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Tuesday: 6pm or 6.45pm

Thursday: 6.45pm

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Interval training
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Tempo session

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Adult Fit 4 Life
Irishtown Track

Irishtown Stadium reception

​Phoenix Park (Magazine Fort)
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Irishtown Stadium reception
Tuesday: 6.45pm

​Thursday: 6.30pm

​Saturday: 10am

Sunday: 10am* (see Below)
Interval training

​Social run

​Tempo running
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Social run
Sprint Group
Irishtown Track
Tuesday: 6.30pm - 8pm
Thursday: 6pm - 8pm
Saturday: 10.30am - Noon 
Sprint training
Juveniles
Irishtown Track
Tuesday: 7:20pm to 9pm - born 2011 and older
Thursday: 6:00pm to 8pm - born 2014 and older
Saturday:  9:00am to 10:30am - born 2012 - 2018
10:20am to 12.30am - born 2011 and older
Sunday:    09.45am to 11.30am - born 2011 and older not ever Sunday
See juvenile Section
Couch to 3k / 5k
Irishtown Track
Tuesday: 6pm
Beginners Group
Adult Middle Distance (March to August)
Irishtown Track
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​Phoenix Park (Magazine Fort)
Tuesday: 6.45pm
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Saturday: 10am
Interval training
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Endurance 
Strength and Conditioning
Club House Gym area
Wednesday: 6.30pm or 7.30pm
Building Strength for running and conditioning so less likely to be injured.
* Sunday Runs are Ad hoc and not run every week, They are organized on the Fit 4 Life whatts app group.
Training times -
General adult membership:

  • Tuesday: 18:00-19:30 Irishtown Stadium
  • Thursday: 18:30-20:00 Seán Moore Park (tempo session) or Irishtown Stadium
  • Saturday: 10:00-12:00 Phoenix Park (Acres)
Sprinters group:
  • Tuesday: 18:30-20:30 Irishtown Stadium (meet in the clubhouse)
  • Thursday: 19:30-20:30 Irishtown Stadium
  • Saturday: 10:30-12:00 Irishtown Stadium

Irishtown Stadium track times and use outside designated times
Under our Sporting Lease with Dublin City Council, the club has exclusive use of the track during the following times: 
  • Tuesday: 18:00 to 21:00 (senior 18:00 – 19:30, junior 19:30 – 21:00)
  • Wednesday: 18:30 to 20:00 (senior & junior)
  • Thursday: 18:00 to 20:00 (junior)
  • Saturday: 09:00 to 12:30 (junior, senior section welcome for throws)  
  • Sunday: 0:00 to 12.30 (senior & junior)
Crusaders members can also avail of non-exclusive use of the Irishtown track outside the designated hours above provided there isn’t another exclusive use booking e.g. Trinity College Dublin – Wednesday 20:00 – 21:00 every Wednesday and Piranha Triathlon Club 20:00 – 21:00 every Thursday.
 
In addition, access by Crusader members to the Sports & Fitness Irishtown Gym is available via the payment of 75% of the normal annual cost of DCC gym membership.
 
For access to the Irishtown Stadium track, especially outside the designated hours, please be prepared to show your Crusaders Membership card on your phone or printed out upon request by the DCC staff.

General rules for attending training

  • Membership cards may be requested to gain entry to the session.
  • A current membership is required unless you are on a trial.
  • Please carry a small sweat towel to all sessions in the clubhouse. Those using any equipment must bring disinfectant wipes.
  • If bringing a water bottle please ensure it is marked to personalise it.
  • Please follow the instructions of the coach or safety coordinators at all sessions.
  • Any athlete failing to follow directions from the club coaches/safety coordinators will be asked to leave the session and may not be accepted for future sessions.

key information for Tuesday sessions

  • Access to the track will be via the main Irishtown Stadium reception.
  • Athletes must check in with there digital card. There will be people checking you in at the entrance to the track. Please follow their instructions. 
  • All athletes will do the same assigned session, depending on which group they are in (eg. marathon, middle distance or the main training group)
  • Overtaking: every effort will be made to ensure that you are placed in a suitable lane to avoid too much overtaking. However, if overtaking, please check around you to ensure that you do not interfere with any other athlete. Ensure you can pass while maintaining distance - this might mean waiting for a break in another lane. 

Lane Standard
This is a guide to the standard for each lane based on 5k distance time.
If the lane your in is too slow for you move up to the next one. If it's too fast for you move down to another lane. 
Lane 1
Fit 4 Life,
Over 28 minutes to run a 5K
Lane 2
Sub 28 to 26.01 mins for 5k
Lane 3
Sub 26.00 to 24.01 for 5k
Lane 4
Sub 24.00 to 23.01 for 5k
Lane 5
Sub 23.00 to 22.01 for 5k
Lane 6
Sub 22.00 to 19.31 for 5k
Lane 7
Sub 19.30 for 5k
Lane 8
Marathon / Half Marathon

Key information for Thursday Social Run

  • Meet at the entrance of Irishtown Stadium at 6.30pm.
  • Personal items can be stored in the stadium lockers (bring your own padlock) or clubhouse.
  • The distance of this run ranges from 5 - 10km.
  • Brightly coloured, hi-viz clothing is recommended, especially during winter months.
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Key information for Thursday Tempo Run

  • Meet in Sean Moore park at 6.30pm
  • Session will involve tempo intervals 
  • This will target increasing your VO2 max 

The red circle on the map is where we meet up for the Thursday Tempo session. About 100 meters from the main entrance of Sean Moore park. Just follow the path straight down.  

Key information for saturday training in the Phoenix Park

  • The training session will commence at 10.30am. Athletes need to have their warm up done by then. 
  • Coloured cones will be in various places on the ground. This will mark your training group and where you can leave any personal items.
  • If bringing water, please ensure that the bottle is personalised to avoid confusion with other bottles.

Key information for Sunday Social Run

  • Meet at the entrance of Irishtown Stadium at 10am.
  • Personal items can be stored in the stadium lockers (bring your own padlock) or clubhouse.
  • The run lasts for 1 hour.
  • The run is organized on the the fit 4 life whats app group.
  • The run is ad hoc and not run every week.
  • Very sociable run, which goes to a coffee shop afterwards.
  • You might want to bring some form of payment for purchasing items the coffee shop after.
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