Senior & Juvenile Training Schedules / Coaching Policy & Plan

Senior / Fit4Life AND Beginner Periodization Training Schedules

pdfDOWNLOAD - 3k / Half Marathon (until Sunday, 4th March)


Strength & Conditioning (Plyometric) Exercises

pdfDOWNLOAD - Strength & Conditioning Plan


 NEW Training Times / Venues 2017-18

pdfTraining Times / Venues (September 2017 to June 2018)


Juvenile Training Schedule

pdfDOWNLOAD - Juvenile Training Schedule (until Sunday, 28th January)

pdfBorg Scale of Perceived Exertion


Coaching Policy / Plan

pdfCoaching Policy

pdfCoaching Plan

Wednesday, 3rd August - Clonmany Festival 5k - Results

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

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.

Fergus Cox to Compete for Ulster Schools Team at Tailteann Games

Fergus Cox Javelin

Congratulations to Fergus Cox on being selected to compete for the Ulster Schools Team in the Inter-Provincial/Tailteann Games. The event will be held in Morton Stadium (Dublin) on Friday, 19th June. Fergus will compete in the Boys Javelin at 3.45pm. Inishowen AC wishes Fergus all the best as he takes on the cream of the crop from secondary schools across the country.

Timetable - Inter-Provincial/Tailteann Games (Friday, 19th June)

Saturday, 18th April - St. Mura's 5k, Muff - Results

Sunday, 26th October - Muff Community Autumn 5K & 1Mile - Results

Fantastic Fergus Does It Again!

Fergus Cox Javelin

Fergus Cox put in a fantastic performance at the recent National T&F Finals in Tullamore, throwing 50.50m in the javelin final and securing himself a silver medal in the process. Fergus is no stranger to the podium having finished in the top 3 for the last 6 years running. He is finally getting some recognition after he was chosen for the Celtic Games Development team; a sign of things to come for this extremely talented young thrower.

Fergus finished the track and field session by throwing at the Celtic Games on an Irish development team; he finished 2nd, beating the best of Welsh and Scottish throwers. The 15-year-old was competing at u18 level and was less than a javelin length off the winner. Fergus also impressed the national throws co-ordinator who gave him advice during the event. Fergus was throwing u18 & not u17 as he thrown better than any of the u18s at the National Finals.

Club Juveniles Shine at Ulster Track & Field Championships


Well done to all the Inishowen AC juveniles that competed in the recent Ulster Track & Field Championships. There were some fantastic performances across the board with quite a few athletes narrowly missing out on medals. Every youngster that took part on the day put their heart and soul into it and did their coaches proud. Inishowen AC took home seven medals in total from the championships; a fantastic achievement for the club.

Read more: Club Juveniles Shine at Ulster Track & Field Championships

Monday, 21st April - St. Mura's N.S. 5K - Results

pdfRESULTS - St. Mura's N.S. 5K

pdfSt. Mura's 5K Race Entrants (Full List)

Come in number 754!...Please note: to help solve issues with results, contact This email address is being protected from spambots. You need JavaScript enabled to view it. . Feel free to suggest spelling corrections...

Saturday, 8th February - Adam Whoriskey Takes Silver in Ulster High Jump

Adam Whoriskey Silver

Congratulations to Adam Whoriskey, who won Silver in the High Jump at the NI & Ulster Indoor Athletics Championships in Magherafelt on Saturday, 8th February.

Donegal Sports Star Awards 2013

Donegal Sports Star Awards

Donegal Sports Star Awards photo album

Pictured are Una Cox, Pauric McKinney and Pat Loughrey. Pauric won the Masters Award; Una and Pat were nominees for the Juvenile Award.

Sunday, 27th October - NI & Ulster Juvenile Cross Country Championship - Report

Juvenile NI XC Championship

Ulster & NI Juvenile XC Championships photo album

The Inishowen AC juveniles were in action in Rostrevor on Sunday, 27th October at the NI & Ulster Cross Country Championship. The competition was tough with Northern Ireland's best in action, but the Inishowen youngsters did themselves proud, coming home with a number of top ten finishes and a team success. Cole Sheridan ran a fantastic race in the under-10 in his first appearance at this level to finish a very creditable 8th place; one to watch for the future. James Loughrey continued his good form of late, clinching 6th place in a hotly contested under-12 race, and Mary Teresa Doherty didn't disappoint with an 8th place finish against Northern Ireland's finest in the under-16 category. With high placed finishes from most of the young Inishowen athletes, the team results were eagerly anticipated. When the sums were done, the under-12 boys' team of James Loughrey, Darragh Barron, Jared Flynn, Adam Whoriskey, Conor Curran & Nathan Barron were rewarded with a well-earned silver medal - a great achievement at this level. They will go on to represent their Club at the upcoming All-Ireland Championships in Santry, Dublin next month.

Next up for the juveniles is the Ulster Uneven-age Championship in Derry, 10th November where a number of the young Inishowen athletes are sure to be in the running for more medals.

Sunday, 13th October - Uneven Ages Donegal XC Championships - Report

Uneven Ages XC Donegal 2013

Uneven Ages XC team photos

It was a successful Sunday afternoon in Castlefin for the uneven ages at the Donegal XC Championships. Thirty-six juveniles turned out and the Inishowen youngsters came home with three individual medals and twelve team medals - a fantastic result all round. A big well done to each and every athlete who took part today.

Full Results:

Seamus Harley - Gold U-11 Boys
Mary T Doherty - Gold U-17 Girls
Connie Ann Hession - Silver U-19 Girls

Team Silver - U-11 Girls:
Katelyn Rose Doherty
Amber Sweeney
Kevena Barron
Chloe Mc Daid

Team Silver - U-11 Boys:
Seamus Harley
Darragh Barron
James O Hagan
Drew Mc Kinney

Team Silver - U-13 Girls:
Anna Mc Ginley
Emer O Neill
Molly Dunlop
Ciara Doherty

Fergus Wins Silver in All-Ireland Club Championships

Fergus Cox All-Ireland Club July

Fergus Cox added to his exceptional list of achievements in track and field athletics recently when throwing 48.48m (javelin) in the All-Ireland Club Championships; yet another personal best and club record. The performance was good enough for a silver medal.

Sunday, 16th June - Fergus Cox Throws PB to Win in Ulster

Fergus Cox Javelin Record

On Sunday, 16th June, Fergus Cox threw 48.43m in the U16 javelin event to secure an Ulster title, a PB and a Club record.

More to follow...

Una Cox wins Javelin Gold at Ulster Children's Games

Una Cox Javelin

On Sunday, 2nd June, Una Cox (no. 770) won gold in the Javelin at the Ulster Children's Games in Finn Valley. She will now go on to represent Inishowen AC at National level.

Fergus Cox Second in Javelin Throw at All-Ireland Schools

Fergus Cox Schools All-Ireland

Fergus Cox (far right) recently finished second in the Schools All-Ireland Javelin competition with a throw of 47.17m. He is the first club member to medal at this Championship.

Fergus Cox Javelin Throw video

Juvenile Track & Field Medals in Donegal Town (Monday, 1st April)

Juveniles Donegal Town April 2013

Juvenile Track & Field Photo Album (1st April, Donegal Town)

Well done to all the Inishowen AC juveniles who competed in Donegal Town on Monday, 1st April. A nice wee haul of medals home with us!

Adam Whoriskey: Gold 600m, Gold Long Jump, Silver 80m.
James Loughrey: Silver 600m.
Aoife Corry: Silver 600m.
Pat Loughrey: Silver Hurdles.

Congratulations to them and all the Inishowen athletes who braved the biting cold and competed on Monday. You all did your club proud!

Inishowen Juveniles on form for Donegal & Ulster

Pat Michael CiaranPictured are U13 boys (l-r) Pat Loughrey, Michael Doherty and Ciaran Doherty at the National Uneven Age XC Championships in Wexford in December.

Pat & Michael were counters for the Donegal team that won a national silver medal. Pat finished 34th, Michael 51st & Ciaran 57th.

ared Flynn picked up a silver medal with the U11 Donegal team, finishing in 28th place overall. Jared was on the Ulster team that took bronze.

Inishowen AC Annual Awards 2012

Jerry Kiernan Awards 2012

On Friday, 1st December, those assembled at Inishowen Gateway Hotel for the Inishowen AC Annual Awards were fortunate enough to be addressed by Irish running legend, Jerry Kiernan, accompanied by his wife Ursula. Jerry spoke briefly about his career and his association with Clonliffe Harriers AC, before offering valuable wisdom and encouragement to the youngsters in attendance. A teacher by trade, Jerry mentioned how much he had always wanted to visit the Northwest and in particular Malin Head. Thanks must go to his personal tour guide for the day, clubman Seamus McDaid! Inishowen AC would once again like to thank Jerry and Ursula for their visit.

Inishowen AC Annual Awards 2012 photo album

November Round-up (Juveniles) - Seamus Harley takes Gold at NI & Ulster XC Championships - Report

NI & Ulster XC Championships

NI & Ulster XC Championships (Juveniles) photo album

Inishowen AC Juveniles were in action at two cross country events in November, the first being the Northern Ireland and Ulster Championships in Rostrevor, Co Down. The result of the day undoubtedly Seamus Harley taking an individual gold in the U-10 boys’ race and inspiring his team to take a fantastic team gold medal. Seamus ran a perfect race, sitting just off the leaders the whole way round and, with his now familiar burst of pace in the final few hundred metres, picked them all off to earn himself a superb gold medal...well done Seamus! Jamie Mc Daid also ran a great tactical race, keeping himself in contention throughout and finishing in a well earned 04th place overall. Next home for the club was Michael Bernard Doherty in 07th place and James O Hagan in 13th place; a great run and finish by both boys in such a high level competition. This gave the boys a total score of 25 points, good enough to secure a fantastic gold team medal. With their nearest competitors Analee AC some 21 points adrift in 02nd place this was some achievement for the young athletes at Ulster level. Also running in the same race for Inishowen AC were Oisin Porter 22nd, Niall Breslin 41st & John Jackson 59th, all good strong performances by the boys. In the same age category for the girls, Inishowen AC’s sole competitor Caitlin Doherty ran a terrific race and finished in 06th place overall, earning herself a well deserved top ten Ulster medal.

Read more: November Round-up (Juveniles) - Seamus Harley takes Gold at NI & Ulster XC Championships - Report

Sunday, 14th October - DL Uneven Age Juvenile XC Championship - Report

Juvenile Even Ages XC 2012

DL Uneven Age Juvenile XC Championship photo album

Fintra beach Killybegs was the setting for the 2nd race in the juvenile cross country calendar, where just over 300 youngsters donned their spikes & club vests ready to compete. Inishowen A.C. had 44 young athletes on the start line, again a fantastic turnout for what now is a steadily growing club with conditions surprisingly fair, a good days running was guaranteed.

Read more: Sunday, 14th October - DL Uneven Age Juvenile XC Championship - Report

Sunday, 7th October - DL Uneven Age Juvenile XC Championship - Report

Donegal Uneven Age Championship 2012

PHOTO ALBUM - Donegal Uneven Age Juvenile Cross-country Championship

16 degrees, bright sunshine and not a cloud in the sky, hardly the weather you’d expect for the first race of the cross country season. Nevertheless these were the conditions that greeted the athletes in Castlefinn on Sunday for the Donegal Even age Cross Country Juvenile Championships.

Inishowen AC were represented by a tremendous 40 young athletes, which is a fantastic turnout for the club, whose numbers are increasing week on week at training and the training seems to be paying off, with the first race of the day being the non – championship U-8 girls Keri Loughrey 06th, Erin Whoriskey 09th & Jodi Loughrey 10th all finished in the top ten medal position with Keelan Collins 07th and Rian O’ Gallachóir 08th making the top 10 in U-8 boys, Dylan Mulholland & John James Doyle were in 15th & 16th places completed a great team performance in these youngsters first and indeed the clubs first race at this age level.

Read more: Sunday, 7th October - DL Uneven Age Juvenile XC Championship - Report

24th - 26th August - National Community Games 2012 - Athlone

National Community Games 2012

Buncrana Community Games was well represented by eight young athletes at the National Community Games in Athlone. For most of these young athletes, this was their first time at the National Finals. 

u10 200m - Connie Doherty ran a great heat to qualify for the semi-finals and was very unlucky not to reach the finals.
U14 shot putt - Eadaoin O'Raw was using her new technique "the glide" to heave the 3.25kg shot out over 8.5m. Thas was a PB for Eadaoin at the weight.
U14 Boys Relay - Pat Loughery, Michael Doherty, Daniel Doherty, David Mc Ginley and Fergus Cox put in a great performance. Their baton changeover was excellent against stiff opposition.
U14 Long Jump - Fergus Cox has a wealth of experience at All Ireland level and he put it to good use. Fergus jumped a PB of 4.88m for a podium finish.
U16 Javelin - Tanya Collins finished 6th and threw a PB of 23.57m; a great performance...with a wee bit of work on her technique, she will throw longer.

All these young athletes are members of Inishowen AC. A big thank you to their coaches and parents who took them to Athlone.

Wednesday, 8th August - Clonmany Festival 5K - Results

Club Report

A total of 59 runners took to the back roads of Clonmany last Wednesday evening on what is one of the more challenging 5k routes around.

Read more: Wednesday, 8th August - Clonmany Festival 5K - Results

Track and Field All Ireland Juvenile Championship

Results from the Track and Field All Ireland Juvenile Championship - Tullamore

Inishowen AC was represented by three young athletes (Una Cox, Fergus Cox and Eadaoin O Raw) at the recent Track and Field All Ireland Juvenile Championship in Tullamore.

Read more: Track and Field All Ireland Juvenile Championship

Sunday, 29th July - Malin Juvenile Mile & Senior 5K - Results and Report

pdfJuvenile 1 Mile Results

pdfSenior 5k Results

A wet and windy Malin was the venue for the annual Juvenile 1 Mile and Senior 5k road race on Sunday, 29th July. Although weather conditions were not ideal for road racing, a large turnout of athletes decended on the venue for the tough 5k course. In the mile race, Brandon Browne was the winner in 6 minutes 34 seconds followed by Adam Whoriskey of Inishowen AC in 6 minutes 40 seconds. in the 5k race, it was visiting Finn Valley AC athlete, Martin Irwin who was the winner with a strong run to beat Inishowen AC athlete, Martin Mooney in a time of 18.01, with Mooney coming home in 18.13. The men's Over-40 winner was another inshowen AC athlete, Mick Harkin in 20.00. The men's Over-45 race was won by Drogheda and District athlere, Owen Quigley in 22.34, with Christy McMonagle winning the Over-60 prize in 20.06.

Read more: Sunday, 29th July - Malin Juvenile Mile & Senior 5K - Results and Report

Thursday, 17th May - Donegal Children's Games 2012 - Results & Report

Donegal Children's Games were held in Stranorlar on Thursday, 17th May. The stars of the show were U10 athletes, Seamus Harley & Connie Doherty from Inishowen AC. Seamus won a total of four medals out of four events entered : Gold in the 60m & 500m, Silver in the long-jump & Bronze in the ball-throw; a fantastic achievement at County level. Connie put in a superb effort to win Gold in both the 60m & the 500m. There were other great performances by many of the young athletes on the night; some of them narrowly missing out on medals. The other medal winners were Brenda Collins, winning Silver in the U9 300m, Katelyn Doherty & Drew Mc Kinney, both getting Bronze in the U10 500m, and Adam Whoriskey winning Bronze in the U11 long-jump.

Results for the Ulster Children's Games 2012:
U10 boys 60m - Seamus Harley (Silver)
U10 girls 500m - Connie Doherty (Silver)
Team Silver won by Connie Doherty & Katelyn Rose Doherty
U11 long-jump Team Silver won by Adam Whoriskey & James Loughrey
U12 ball-throw - Una Cox (Bronze)
U13 shot-putt - Eadaoin O Raw (Bronze)

These athletes will go on to represent the Club in the National Finals in Co Cork.

Fergus Cox & Mary Teresa Doherty Progress to UK Sportshall Finals

Fergus and Mary Sportshall 2012Fergus Cox & Mary Teresa Doherty, Inishowen AC, were successful at the recent Ulster Sportshall Finals held in Magherafelt. Representing their county, Fergus won the Standing Triple Jump comfortably with a fantastic distance of 6.93m & was part of the 4 x 1 Lap Relay team that took silver, and Mary Teresa was on the winning Obstacle Relay team. They will now compete in the UK Finals in Birmingham on April, 1st...a great achievement for the juveniles themselves as well as the club. The trip will be Fergus' third apparance & Mary Teresa's second at the UK Finals.

This email address is being protected from spambots. You need JavaScript enabled to view it.   |  Feedback Form  |  IAC Facebook  |

Back to Top