More videos from BANNA 10K 2012

We have selection of short videos from finish line of BANNA 10K on our Facebook page, but not all have FB account so we will have some clips here and on Flickr .

2012 BANNA 10K Run provisional results

Provisional results for Banna 10K Road Race 2012 in link below.


http://stbrendansac.blogspot.ie/p/banna-10k-road-racefun-run.html


Judging from this picture, Ray D'Arcy seems to have enjoyed being able to take part and experience the great atmosphere and run the course.




Overall winner was Julio Cesar Castro in 32:43, followed by Donal O'Callaghane in 32:50 and John Barrett in 35:09.

First lady was Ann Marie Holland in 38:07, second Maria McCarthy in 38:17 and Aoife O'Connor in 38:56.


We would welcome any feedback on the event and suggestions on possible future improvements.
More photos and videos to follow.

BANNA 10K - Briefing notes

BANNA 10K Road Race & Fun Run 2012


Start time: 9:30am,
Registration from 8:30am at Car Park 1,
Starting line is approx. 400m from Registration place so it can be used for warm up walk/jog.

For safety reasons we advise not to wear headphones/mp3 players as main roads will be open for traffic. Marshall's will be posted at every junction. 


Toilets will be available and are located at Finish line 50m from Registration.
There will be 2 Water stations, located at approx. 4Km and 7Km marks. 
Weather forecast looks good, with (only) 30% chance of rain.

Race will be electronically timed (not chip timed) and results and photos will be available on http://stbrendansac.blogspot.ie/.

We hope everyone will have a good experience on "probably the flattest 10K in Ireland". 

Entry form for BANNA 10K

Entry form for BANNA 10K HERE.
If you can, please print, fill in and bring with you on Sunday to registration desk.

BANNA 10K - "probably the flattest 10K in Ireland"

http://stbrendansac.blogspot.ie/p/banna-10k-road-racefun-run.html

With an elevation of only 23m this could quite possibly be the flattest 10K Road Race in Ireland (but we will be happy to hear from anyone who knows of a flatter course).
This course will suit everyone - runners and walkers, beginners and advanced.

BANNA 10K Road Race - 6 weeks to go!

Countdown to 3rd annual BANNA 10K Road Race and Fun Run.

Below are samples of 6 weeks training plan for 10km (beginners & intermediate). 

PLAN 1

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	stretch	4K run	35 min cross	3K run + strength	Rest	50 min cross	6K run
2	stretch	5K run	35 min cross	3K run + strength	Rest	50 min cross	6K run
3	stretch	5K run	40 min cross	3K run + strength	Rest	60 min cross	6K run
4	stretch	5K run	40 min cross	3K run + strength	Rest	60 min cross	8K run
5	stretch	5K run	45 min cross	3K run + strength	Rest	60 min cross	8K run
6	stretch	5K run	30 min cross	3K run + strength	Rest	Rest	10-K  Banna Race

PLAN 2

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	4K run	stretch	3K run	strength	50 min cross	6K run
2	Rest	5K run	stretch	strength	3K run	50 min cross	6K run
3	Rest	5K run	stretch	3K run	strength	60 min cross	6K run
4	Rest	5K run	stretch	strength	3K run	60 min cross	8K run
5	Rest	5K run	stretch	3K run	strength	60 min cross	8K run
6	Rest	5K run	stretch	3K run	Rest	Rest	10-K  Banna Race

Strength training - kettlebell, weights …

Cross training     - cycling, swimming …

More training programs for 10K at www.halhigdon.com