The Warriors Festival
Co. Sligo, Ireland
N 54.26813 W -8.59448
2013 Shuttle Bus Timetable now available
The first 10 – 12 weeks of the program is devoted to building the base.
Training should be progressive and consistent, e.g. base of 20 – 25 miles per week.
Hard/Easy Training Days
It is recommended that, for every hard training effort, a sufficient rest period is required to recover and receive the benefit of training.
A hard effort day of training is followed by a day of easy training, such as: swimming; walking; cycling; or an easy run.
Hill repeats should be done on a sufficient grade with a maximum height of 400 metres.
The effort should be strong, but not at full speed.
After training uphill, a slow jog down. Recovery hill repeats are necessary once a week, followed by a day of rest.
While hill training is an important part of the Warrior’s training program, excessive time and abrupt increase on hill training can cause injuries.
These are generally done once a week, with a guideline of 10% increase of total relay added per week, to allow muscles and connective tissue to respond to the increased workload.
As training builds endurance, and ultimately helps a runner to become more efficient and stronger, long runs are done at a conversation pace.
This increases demands on calf muscles and may include Achille’s Strain.
A gradual increase of time and grade helps maintain strength and flexibility of the calf muscles.
Warrior’s Run Sample Training Program
Tips Before The Run