Tuesdays and Thursdays

For the winter season we be running with the Leisure Park groups on Tuesday and Thursday nights.

Meet at the Leisure Park at 7 pm.

There will be a range a of abilities so you will find a group that suits you.

Members should follow the direction of the Leisure Center leaders.

The sessions are around 40 min in duration and you will need to sign on at reception, the cost is €2 per night.

Members who are following plans should try and work their prescribed session into the group their in and for those who are not following a plan at the moment we suggest that you use the 180 MAF method.

Get a heart rate monitor, calculate your MAF heart rate and when you are running try not to let your heart rate go over the MAF value.

The benefit of using this method to ensure you do not do too much and that you build fitness in a safe and controlled way.

Training Contact

carole-fabby

Keep an eye for Carole at the run sessions, she will be at the Leisure Park runs most nights and will help you find the correct group.

MAF 180 Formula

 

To find your maximum aerobic training heart rate, there are two important steps.

  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

a)  If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.

b)  If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.

c)  If you have been training consistently (at least four times weekly) for up to two years without any of the problems in (a) and (b), keep the number (180–age) the same.

d)  If you have been training for more than two years without any of the problems in (a) and (b), and have made progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).

In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel.

https://philmaffetone.com/180-formula/

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