For an introduction into Clare’s running journey, have a read of her first RT Journal here.
Throughout the RT Journals | The Workout Series, top athletes from Australia and abroad will share with us their current top 3 favourite and most beneficial workout sessions. This is a gift to runners of all levels. We hope you can benefit from the words and practices of these motivated and talented people.
RT Journals THE WORKOUT SERIES | Clare Geraghty
1) Speed/Endurance session
10 x 1k reps with 100m walk recovery.
12 x 400m reps with 400m jog recovery
I find that both these sessions help prepare me to be mentally strong & tough. When I can hold a good even pace for the entire session I know I am fit and in good form. I use these sessions as a bench mark and an indicator of where I am at with my training. I like to do either of these workouts a few weeks out before a goal race. It gives me confidence and usually sets me up to race well.
2) Pool Session
I actually really enjoy swimming!! Which is strange for a runner I know lol! To allow my body to recover from the pounding of the payment the pool is the perfect work out option. Living in Sunny QLD I am very lucky to access many outdoor pools that are heated all year round. A swim session that I do typically looks like this:
500m freestyle warm up
1k pull buoy to focus on upper body and give my legs a rest
100m kick board
100m kick board
500m freestyle warm down
3k Swim Set
3) 5k Park Run
My favourite and most fun work out of the week would be 5k “Park Run”
I have a good bunch ‘guy friends’ that I team up with each Saturday & we travel around to various locations. That way I never get bored. Some courses are harder than others. 5k is an ideal distance and it typically always fits into what I am training for. It is a short, hard, fast work out that is fun to do with company.
Stay tuned for Clare’s upcoming RT Journal