Senior Training Schedules / Coaching Rotas (Carndonagh / Buncrana)

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Senior / Fit4Life AND Beginner Periodization Training Schedules

pdf DOWNLOAD - Track / 5k-10k / XC Schedule (until Sunday, 4th October)

pdf DOWNLOAD - Berlin Marathon Schedule (until Sunday, 27th September)

pdf DOWNLOAD - Dublin / National Marathon Schedule (until Sunday, 27th September)

pdf DOWNLOAD - Training Times / Venues (July 2015)

Couch to 5K Coaching Rota (from April 2015)

pdfCoaching Rota - Carn 

pdfCoaching Rota - Buncrana

pdfCoaching Rota - Moville


Coaching Rota and Policy / Guidelines (until 27th July 2015)

pdfCoaching Rota (until / including 27th July 2015)

pdfCoaching Policy

pdfSuggested Dynamic Warmup Exercises


Strength & Conditioning Exercises

pdfDOWNLOAD Strength & Conditioning Exercise Guide


Calculation of Heart Rate Training Zones

pdfDownload Heart Hate Training Zones Guide

Carndonagh Fit4LIfe 10k, Sunday 16th Aug

Overall results now available from the Carndonagh Fit4LIfe 10 held on Sunday 16th Aug. Over 50 athletes took to the line on what were ideal conditions. Some great performances were displayed showing the hard work that has been undertaken over the last number of months.

Thursday, 6th August - Clonmany Festival 5k - Results

pdfOVERALL RESULTS - Clonmany 5k

pdfCATEGORY RESULTS - Clonmany 5k

Sunday, 12th July - Moville Fit4Life 5 Miler - Results (Amended)

pdfRESULTS - Moville Fit4Life 5 Miler (Amended 13th July)

Fergus Cox Takes National U18 Title in Tullamore

(INISHOWEN INDEPENDENT - Thursday, 9th July)

Fergus Cox Inishowen AC

On Saturday, 4th July in Tullamore, rising javelin star Fergus Cox claimed his fourth National title for Inishowen AC at U18 level. The Scoil Mhuire student who will go into his Leaving Cert year in September threw two personal bests in the competition. His longest throw was an incredible 58.08m which is only 1.17m off a National title, not very much difference in javelin terms. Fergus led the competition from start to finish at the weekend and he will now go on to compete for Ireland at schools level on the 16th and 17th of July.He was a ball throw specialist along with Darragh Kelly from Moville at U11 and has progressed to javelin were he has been ranked no.1 or no.2 in the country for the last six years. His next move now will be to learn about lifting techniques in the gym as he looks to build on his strength and power, while there is a possibilty he could make the Celtic Games and throw for Ireland again, which would be his second time making it. This will be his last year as a junior were he has been throwing a 700g javelin, next year he will move up to 800g javelins which are used in the Olympic Games. Fergus has had huge support from all the staff in Scoil Mhuire and the people at Inishowen AC and he is an athlete who we will be following closely in the coming years as he steps up to senior level.

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