IRENE Athletics Club Training Program
           Duration:          Monday 30 Sep to 27 Oct 2019
           Short Term Goal:   To improve on our speed over shorter distances
           Long Term Goal:    To complete a marathon by the end of 2019
           DAY      DATE                                    COMMENT
           Mon          30-SepCore and Strength Training    Hour long session           LEGEND :
           Tue            1-Oct 8 KM TT                     TIME TRIAL - Refer Legend   TERMINOLOGY
           Wed            2-Oct 4 x 400m - Hills Repeats    Warm up before the session  W/U                                   Warm Up - Easy Jog
           Thu            3-Oct 60 min                      LSD - EASY                  C/D                                   Cool Down - Easy Jog
           Fri            4-Oct REST                        REST                        LSD                                   Long Slow Distance : -
           Sat            5-Oct Capital Classic             Race Day                    (55 - 65% of max HR or 220 - age) 
           Sun            6-Oct 90 min                      LSD - EASY                  Min                                   Minutes-Time not Distance
           Mon            7-Oct Core and Strength Training  Hour long session           Easy                                  As LSD 
           Tue            8-Oct 8 KM TT                     TIME TRIAL - Refer legend   Hills Repeats                         (70-80% of max HR)
           Wed            9-Oct 60 mim                      LSD - EASY                  Quality session (Sprints/Interval)    85-95% of Max HR
           Thu           10-Oct REST                        REST                        Tempo                                 65-75% effort level
           Fri           11-Oct REST                        REST                        For All Enquiries Regarding Training :
           Sat           12-Oct Jacaranda Marathon          Race Day                    training@irenerunner.co.za or call me on 082 345 5343
           Sun           13-Oct REST                        REST
           Mon           14-Oct Core and Strength Training  Hour long session           This month is all about marathons and our last club race for the year. It is also the club's 
           Tue           15-Oct 8 KM TT                     TIME TRIAL - Refer Legend   25th anniversary tour to Nambibia to run the HANGANA HAKE RUN.  Those who is running the 
           Wed           16-Oct 4 x 400m - Hills Repeats    Warm up before the session  Jacaranda need to be manageing their training before the race. Please help to make our event
           Thu           17-Oct 60 min                      LSD - EASY                  a success. We owe it to the running community for supporting IRENE's races.
           Fri           18-Oct REST                        REST
           Sat           19-Oct TBC                         Race Day
           Sun           20-Oct 120 min                     LSD - EASY 
           Mon           21-Oct Core and Strength Training  Hour long session
           Tue           22-Oct 8 KM TT                     TIME TRIAL - Refer legend   Silver Training Guidelines : -        Bill Rowan Guidelines : -  Bronze Guidelines : -
           Wed           23-Oct 6 x 400m - Hills Repeats
           Thu           24-Oct 90 min 
           Fri           25-Oct REST                        Warm up before the session  8km - Sub  30:15 Minutes              8km - Sub 35:35 Minutes    8km - Sub 45 Minutes
           Sat           26-Oct Irene Farm Race             Race Day                    21.1km - Sub 1h25 Minutes             21.1km - Sub 1h39 Minutes  21.1km - Sub 2h05 Minutes
           Sun           27-Oct Helpers Race                Race Day                    42.2km - Sub 3 Hour                   42.2km - Sub 3:30 Hour     42.2km - Sub 4h25 Hour