Sebastien Locteau

So you ran the first two weeks of the program and you felt fine ? The emails we received were very positive with people who never run that much and felt comfortable. We did the same at the training Centre for the last two weeks and we had great fun....... well before our Ice Bucket challenge (video below) We are nominated all the runireland.com readers to post or link on runireland facebook page and text MND to 50300 ! Sebastien and Alicia Locteau in Athlone indoor track 2017 Week 3 will be a bit more difficult and with  week 4 to follow and easier on your body and you should feel comfortable that week which will show you how comfortable you are compare to the first week when you started. Week 3 Schedule  : Monday :  6.5 km (focus on long strides, good foot landing, body posture)  Tuesday:  6km (focus on head position, imagine someone is pulling your hair up) Wednesday :  8km run followed by 10km bike and 2km run (have a blast at it) Thursday :  G

I am so proud of my athletes this year !  Barbara Sanchez 41st at European Championship this week, Sarah Kelly and Niamh Kilgallen at British Championship and European Junior swimming championship, Tom Hogan at the European Mountain Running Championship, Dena Hogan at the European Triathlon Age group Championship and all the athletes I train weekly, you really make me a proud coach. You do the work, I am just "painting" the session on the board. So what about that 5km training ? This week I will share a few simple session to start running a good 5km with a good and simple physical base Believe it or not I use this with any runners as a starting point. So I know they all start at the same point Schedule  : Monday :  4.5km (focus on long strides, good foot landing, body posture)  Tuesday:  6.5km (focus on head position, imagine someone is pulling your hair up) Wednesday :  3.5km run followed by 15km bike and 2km run (have a blast at it) Thursday :

16 Years ago, I came to Ireland to coach full time, living my professional triathlete career behind. I have been running from young age and my dad was a very decent 5 and 10km runner.  My passion for coaching swimming and been a triathlete brought my expertise to coach International level in 3 different sports. Next week Barbara Sanchez in Zuric for the European marathon championship, Tom Hogan is coming back from the European Mountain running championship to Niamh Kilgallen at the European Junior swimming Championship and Youth Olympics, Ironman athletes and European Triathlon championship makes me believe I have to do something right somewhere. Tom Hogan running for Ireland in mountain Marathon championship I don't coach a lot of athletes, and not just the good ones, but the ones who have a drive to succeed. It happens I refused to train some athletes, too hard on themselves,too negative and not ready to follow a program or take responsibility for their perf