Author: jcfitness

If you want to run faster, longer, and with better technique, tracking your running sessions is non-negotiable. Whether you are preparing for your first 5km, pushing for a sub-20 5km, or training for 100m and 200m sprints, tracking your sessions helps you identify what’s working, what needs adjusting, and keeps you motivated as you see progress.

Why You Should Track Your Running Sessions

1️⃣ Measure Progress Accurately
You can’t improve what you don’t measure. By recording your distance, pace, rest times, and splits, you will see trends in your performance and identify areas to improve.

2️⃣ Monitor Recovery and Workload
Tracking helps prevent overtraining and burnout by ensuring your training load is balanced with your recovery days, which is essential for speed development.

3️⃣ Identify Patterns and Wins
You can spot which days you perform best, which drills improve your top speed, and how your body responds to different training loads, allowing you to adjust your program for maximum results.

4️⃣ Stay Motivated
Seeing your distances increase or your sprint times drop is incredibly rewarding, helping you stay focused and consistent.

What Should You Track?

At a minimum, every runner and sprinter should track:

✅ Distance Covered
✅ Time Taken
✅ Pace or Speed
✅ Rest Times Between Repeats
✅ How You Felt (energy, soreness, motivation)

For sprinters, also track rep counts, distances per rep, and rest intervals during speed and plyometric sessions.

Make Tracking Easy with Our Free Weekly Running Tracker

To help you stay organised and motivated, download our FREE Weekly Speed Development Tracker at www.speedrevive.com. It’s designed for sprinters and runners to record plyometrics, drills, gym sessions, and running distances, helping you build structure and accountability into your training.

Ready to Level Up Your Running?

If you’re serious about improving your speed, efficiency, and confidence on the track or roads, it’s time to train smarter, not harder. Jason Cafferkey, Ireland’s speed development specialist, offers 1:1 running sessions and coaching to help you unlock your potential.

✅ Book your first running session with Jason to master your technique and train with a structured, proven plan.
✅ Download your free tracker today at www.speedrevive.com and start tracking your sessions to see real, measurable progress.

Your speed, your goals, your time to shine. Let’s get to work!

Running doesn’t have to mean boring laps or uninspired routes. In Ireland, we’re lucky to have some of the most scenic training grounds in the world, right next to beaches, GAA pitches, forests, and even castles.

If you want to improve your fitness, prepare for a race, or just get moving again before summer, why not choose locations that motivate you to keep going?

Here are 10 of the best running tracks and scenic training spots around Ireland, plus two fantastic options in Galway, that prove running can be as enjoyable as it is effective.

🏃‍♂️ 1. Westside Running Track, Galway

A well-kept 400m synthetic track, perfect for sprinters, middle-distance runners, or anyone starting their 5K journey. Close to Westside Park and not far from the coast, it’s ideal for warm-ups or longer road loops nearby.

🌳 2. Barna Woods Trail, Galway

This forested area near Silverstrand Beach offers shaded, natural trails for relaxed runs or intervals. Perfect for families, enjoy a post-run walk with the kids or cool down at the beach.

🏖️ 3. Sandymount Strand, Dublin

Flat and open with a sea breeze, Sandymount offers peaceful runs along the water. Close to local GAA pitches and great for barefoot strides on hard-packed sand.

🏰 4. Phoenix Park Track, Dublin

Within Europe’s largest city park, the running track offers a base for sessions surrounded by nature, deer, and historical buildings. Great for post-run walks and picnics.

🏟️ 5. Páirc Uí Chaoimh Boardwalk, Cork

Next to Cork GAA stadium, this riverside boardwalk offers urban scenery with fresh air. Combine track work with longer tempo runs along the River Lee.

🌲 6. Donadea Forest Park, Kildare

This 5K loop in the forest is great for quiet runs, surrounded by trees, lakes, and castle ruins. Ideal for weekend runs and family outings.

🏖️ 7. Inch Beach, Kerry

Hard, flat sand and dramatic coastal scenery make this one of Ireland’s best beach runs. Mix sprints and long runs while soaking in the views.

🏃‍♀️ 8. St. Anne’s Park Track, Dublin

Located near the coast, this park features a dedicated running loop, open fields, and a GAA pitch nearby. Perfect for intervals or easy miles with beautiful surroundings.

🏞️ 9. Lough Key Forest Park Track, Roscommon

Run through woodlands, past lakes and Castle Island. A calm, scenic track area is available near the car park, and you can combine your session with longer trail loops.

🏖️ 10. Portmarnock Beach & Coastal Walk, Dublin

Not a formal track, but a favourite for runners. Hard sand, sea air, and nearby green spaces make it perfect for varied sessions and casual family strolls after your run.

Running That Feels Like a Mini Escape

The best training environments are the ones you look forward to. Running near beaches, GAA fields, or in forests keeps you motivated, reduces stress, and reminds you that fitness is about more than just numbers, it’s about living well. So why not combine your session with a scenic spot? Bring the kids, meet a friend for coffee after, or enjoy a quiet walk post-run.

In addition to forests and seaside locations, Ireland offers a wide range of alternative running environments that are perfect for all types of training, from structured track workouts to casual jogs. Here are other great types of running tracks and environments

🏟️ Athletics Tracks (Synthetic/ Standardised Running Tracks)

Ideal for structured training, intervals, sprints, and speed development.

Examples:

• TUS Athlone Regional Sports Centre, Westmeath – One of the best indoor tracks in the country.

• Morton Stadium, Santry (Dublin) – Ireland’s national athletics stadium, perfect for elite and club runners.

• Waterford Regional Sports Centre, Waterford – 400m track with public access and coaching facilities.

• UCD Athletics Track, Dublin – Popular among students and Dublin-based runners.

🏞️ Urban Greenways & Park Loops

Paved, flat surfaces with minimal traffic, perfect for beginners and long-distance runners.

Examples:

• Royal Canal Greenway (Meath to Longford) – Over 130km of a flat path suitable for tempo runs or long runs.

• Waterford Greenway – A 46km off-road trail with bridges and tunnels; popular for steady-state runs and endurance training.

• Clontarf to Howth Coastal Greenway, Dublin – A flat, scenic route great for intervals, steady runs, or weekend jogs.

🏫 College & School Tracks (Publicly Accessible)

Some local schools and universities offer public access to their tracks at certain times.

Examples:

• NUI Galway Track – Ideal for structured sessions if you’re in Galway.

• UL Arena Track, Limerick – Home to many elite runners and very well-maintained.

🏘️ Local GAA Pitches with Marked Loops

Great for softer grass running, agility drills, and practicing match fitness for Gaelic sports players.

Examples:
Most GAA clubs around Ireland have loops marked around pitches. Notable ones include:

• Pearse Stadium, Galway (access during non-match hours)

• Parnell Park, Dublin (with nearby running routes)

🏙️ Urban Parks with Flat Tarmac Paths

These provide an easy-entry point for casual runners or beginners looking to start a couch-to-5K.

Examples:

• People’s Park, Limerick

• Fitzgerald’s Park, Cork

• Eyre Square, Galway (great for warm-ups or laps)

Ready to Train Smarter, Not Just Harder?

Whether you’re preparing for a 5K, working on your speed for the GAA pitch, or aiming to run your first 10K, having the right training plan and support makes all the difference.

💪 Jason Cafferkey is Ireland’s expert in speed development and running coaching, helping runners of all levels build pace, endurance, and confidence, while keeping it enjoyable.

Book Your FREE 15-Minute Coaching Call Today and Explore our Programs

✅ Personalised coaching
✅ Track or trail plans for all levels
✅ Online or in-person support
✅ Sprint and endurance training
✅ Motivation and guidance that works

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If you train hard in the gym or on the track—especially for explosive events like the 100m and 200m sprint—you need more than just effort and dedication. You need the right nutrition to power your performance and recovery.

Two nutrients matter most for sprint athletes: carbohydrates and protein.

Whether you’re chasing a new PB or trying to build sprinting strength and speed, here’s why these macronutrients are your best friends.

Why Carbohydrates Matter for Sprinters

Carbs are your body’s primary energy source. During short, intense bursts of movement (like sprints or powerlifting), your muscles rely on glycogen—a form of stored carbohydrate—to perform at maximum capacity.

Without enough carbs, you’ll feel sluggish, your speed will drop, and recovery will slow down.

Why Protein is Essential for Speed & Strength

Protein repairs and rebuilds the muscle fibres damaged during training. Sprinting puts intense strain on your legs, glutes, and core. To get faster and stronger, you need consistent protein intake to stimulate muscle growth and recovery.

Without it, progress stalls—and injury risk increases.

🥇 Top 5 Carbohydrate Sources for Active Athletes

1. Oats – Slow-digesting and packed with energy

2. Brown rice – Great post-training carb to replenish glycogen

3. Bananas – Portable and perfect pre- or post-run

4. Sweet potatoes – High in fibre and rich in vitamins

5. Whole grain bread – Excellent for quick and balanced meals

🏆 Top 5 Protein Sources for Sprint Athletes

1. Chicken breast – Lean, versatile, and high in protein

2. Eggs – Perfect mix of protein and healthy fats

3. Greek yogurt – High protein and easy to digest

4. Tuna – Great for quick lunches or snacks

5. Protein powder (whey or plant-based) – Ideal post-gym option

Easy Sprint-Boosting Meal Ideas

Breakfast: Power Oats Bowl

• 1/2 cup oats

• 1 scoop whey protein (vanilla or chocolate)

• 1 banana sliced

• 1 tbsp peanut butter

• Sprinkle of cinnamon

👉 Perfect balance of carbs and protein to fuel your morning run or gym session.

Lunch: Chicken & Sweet Potato Fuel Bowl

• Grilled chicken breast (150g)

• 1 medium sweet potato, roasted

• Handful of mixed greens

• Cherry tomatoes & cucumber

• Olive oil & lemon dressing

👉 Ideal for recovery and keeping energy levels high all afternoon.

Bottom Line: Sprinting Requires Smart Nutrition

If you want to sprint faster, lift heavier, and recover better, nutrition can’t be an afterthought. Make carbs your energy foundation and protein your recovery partner—and your performance will soar.

Work with Jason Cafferkey for Elite-Level Nutrition & Sprint Coaching

At JC Fitness, we don’t just coach speed, we coach performance!

Jason Cafferkey is Ireland’s leading sprint and speed development coach, offering customised coaching for athletes training on the track and in the gym. Every client receives support not only in training—but also in nutrition planning, tailored to sprinting and strength goals.

Want help building your sprint nutrition plan? Book your FREE consultation with Jason now. Let’s fuel your body and maximise your performance.

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When it comes to running the 100m and 200m sprints, raw talent isn’t enough. What separates elite sprinters from everyone else is precision—precision in training, nutrition, recovery, and especially understanding the muscle fibres that drive speed.

That’s why working with a competent and experienced personal trainer who understands the science of muscle fibre types is crucial for success on the track.

🧬 Fast-Twitch vs. Slow-Twitch: Why It Matters

Your muscles are made up of different fibre types:

• Type I (slow-twitch): Built for endurance, low-force, and long-duration efforts.

• Type IIa and IIx (fast-twitch): These are the power fibres responsible for explosive speed, quick bursts, and short-distance sprinting.

For 100m and 200m sprint training, the goal is simple: develop and maximise fast-twitch fibre recruitment while avoiding training that slows you down (like excessive long-distance running or endurance-based workouts).

🎯 Why You Need the Right Coach

A personal trainer with sprint-specific experience understands how to:

• Program workouts that activate and strengthen fast-twitch muscle fibres

• Balance plyometrics, strength training, and acceleration drills effectively

• Avoid overtraining or using routines that favour endurance development

• Design periodised training cycles focused on power, speed, and peak output

• Implement recovery strategies that support muscle repair and fibre regeneration

Without this knowledge, athletes risk wasting time on ineffective workouts or, worse, developing training adaptations that hinder sprint performance.

🧠 Training Smart = Sprinting Fast

Training for the 100m and 200m sprints isn’t about “just running fast.” It’s about targeting the neuromuscular system, enhancing the rate of force development, and executing high-quality, high-intensity work with precision.

This type of training demands a coach who understands the physiology behind the performance.

Train with Jason Cafferkey – Speed Coach & Muscle Fibre Specialist

Jason Cafferkey is one of Ireland’s most trusted names in speed development. As a certified personal trainer and sprint coach, Jason builds tailored programs that focus on:

✅ Fast-twitch muscle fibre development
✅ Strength and power training for sprinters
✅ Sprint mechanics and explosive drills
✅ Sprint-specific recovery and regeneration

Whether you’re an athlete chasing a PB in the 100m or 200m, or a sports player looking to get faster off the mark—Jason will help you tap into your true speed potential.

🎯 Book Your Free 15-Minute Sprint Consultation

Ready to sprint faster with science on your side? Book your FREE consultation and explore our running coaching packages.

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When it comes to explosive short-distance running, speed isn’t the only factor that matters—fuel and recovery play an equally important role.

Whether you’re a sprinter, GAA player, or track athlete training for quick bursts and high-powered movement, your performance depends on how well you eat, recover, and repeat.

⚡ Why Nutrition Matters for Short-Distance Runners

Explosive running is demanding. You’re asking your muscles to fire quickly, repeatedly, and at maximum intensity. That level of performance depends on how well you fuel your body before, during, and after training.

🔑 Key Nutrition Priorities:

• Carbohydrates
  Your primary energy source. Fast-twitch muscle fibres rely heavily on glycogen, which comes from carbs. Low-carb = low power.

• Protein
  Supports muscle repair and growth. Especially important post-training to rebuild the muscle fibres stressed during sprints, acceleration drills, and plyometrics.

• Hydration
  Even slight dehydration affects reaction time, explosive strength, and mental focus. Water + electrolytes are crucial during intense sessions.

• Micronutrients
  Iron (for oxygen transport), magnesium (muscle function), and vitamin D (bone health) all support peak athletic output.

🛌 The Often-Ignored Power of Recovery

Recovery is where the magic happens. You don’t get faster in training—you get faster when your body recovers from training.

💡 Key Recovery Strategies:

• Sleep
  Aim for 8–9 hours per night. Deep sleep is when muscle tissue repairs and growth hormones spike.

• Post-Workout Nutrition
  Within 30–60 minutes after training, eat a mix of protein and carbs to kickstart muscle repair and glycogen replenishment.

• Active Recovery
  Light movement (like walking, cycling, or mobility work) the day after a sprint session helps flush lactic acid and reduce muscle stiffness.

• Rest Days
  Taking at least 1–2 full rest days a week prevents burnout, lowers injury risk, and improves overall performance.

🧠 Nutrition + Recovery = Sustainable Speed

You can train as hard as you like—but without the right nutrition and recovery plan, you’re leaving results on the track.

Sprinters and explosive athletes need to think long-term. Fuel well, recover better, and you’ll build speed that’s sustainable, repeatable, and competition-ready.

Work with Jason Cafferkey to Unlock Your Peak Performance

Jason Cafferkey is Ireland’s expert in speed development and explosive training—and that includes full support in nutrition and recovery coaching.

Whether you’re a track athlete, GAA player, or just want to run faster and recover smarter, Jason offers:

• 1:1 athlete coaching

• Custom speed and nutrition plans

• Sprint technique analysis

• Full recovery and performance strategies

Ready to Sprint Smarter?

📞 Book your FREE performance consultation now and learn how to fuel, train, and recover like a true speed athlete.

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When it comes to running faster, longer, and with less risk of injury, proper running form is everything. Whether you’re training for a 5K, 10K, or half marathon, improving your running technique can lead to big gains in speed and energy efficiency.

In fact, many runners plateau not because of fitness, but because of inefficient form. The good news? You can improve it with focused practice.

🏃‍♂️ Why Running Form Matters

Running is a repetitive, high-impact movement. Poor form increases energy waste and puts extra strain on your joints and muscles, which can lead to:

• Fatigue during longer runs

• Slower race times

• Shin splints, knee pain, and hip tightness

• Reduced running economy

Improving your form means running smoother, faster, and with less effort—so you can reach your full potential.

✅ Key Elements of Proper Running Form

1. Posture

Keep your chest tall and shoulders relaxed. Avoid slouching or leaning back. A slight forward lean from the ankles, not the waist, keeps your momentum moving forward.

2. Arm Swing

Your arms should swing forward and back (not side to side) with elbows bent at about 90°. Hands should stay relaxed, no clenched fists.

3. Foot Strike

Aim for a midfoot strike beneath your body, not out in front. Overstriding (landing heel-first far ahead of your centre of mass) can slow you down and cause injury.

4. Cadence

A quicker turnover (ideal range: 170–180 steps per minute) reduces ground contact time and helps you run more efficiently.

5. Breathing

Controlled breathing (in through the nose and out through the mouth, or steady rhythmic breathing) helps deliver more oxygen and keep your heart rate stable.

🧠 Tips to Improve Running Form

• Record yourself running or get a gait analysis with a coach

• Drill it out: Try high knees, A-skips, and butt kicks as part of your warm-up

• Strengthen your core and glutes: Strong stabilisers improve posture and stride

• Run tall and relaxed: Tension in your upper body wastes energy

• Practice good form during slow runs, not just speed workouts

🎯 Long-Term Benefits of Better Running Technique

• Faster race times

• Reduced injury risk

• Improved recovery

• Greater confidence in every stride

• Better performance at every distance

🚀 Want to Run Faster & Smarter? Start With Your Form.

At JC Fitness, we don’t just build training plans, we build better runners. Jason Cafferkey is Ireland’s leading speed development coach, helping beginners and competitive athletes fine-tune their technique for greater efficiency and speed.

Through in-person (County Galway, Ireland) and online coaching, Jason works with runners to correct poor mechanics, improve form, and build smarter habits that lead to long-term progress.

Want to know how your form could be holding you back? Book a FREE phone consultation with Jason today. Get expert feedback, actionable advice, and learn how coaching can elevate your running performance.

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Whether you’re aiming to run your first 5K, step up to a 10K, or conquer a half marathon, your training needs to match your goal.

Each race distance demands a unique combination of endurance, speed, pacing, and recovery. Understanding how to train specifically for each race will help you stay motivated, avoid injury, and reach your personal best.

🟢 Training for a 5K (3.1 miles)

The 5K is a great entry point into running, but it’s also a race that rewards speed. Your training should focus on:

• Shorter, faster runs (2–5km)

• Interval training (e.g., 400m/800m repeats)

• Form drills and mobility to build running economy

• 1–2 easy runs per week for recovery

Pacing tip: Start controlled and aim for a negative split. Avoid sprinting out of the gate.

🟡 Training for a 10K (6.2 miles)

The 10K bridges the gap between speed and endurance. Key elements include:

• Tempo runs at a steady, challenging pace

• Long runs once per week (8–12km)

• Hill sessions to build strength and stamina

• Active recovery runs to maintain volume

Pacing tip: Settle into your goal pace by kilometre 2 and maintain it with controlled breathing.

🔴 Training for a Half Marathon (21.1 km)

The half marathon is an endurance test that requires time, planning, and discipline.

• Build your base with 4–5 runs per week

• Long runs gradually increase to 18–20km

• Fueling strategy (hydration and mid-run carbs) becomes crucial

• Race pace workouts to simulate effort over distance

Pacing tip: Stick to a steady pace from the start, and conserve energy for the final 5km.

🏁 Which Race is Right for You?

• New to running? Start with a 5K and build your fitness base.

• Looking to challenge yourself? A 10K adds more structure and volume.

• Ready to go long? The half marathon tests your endurance and mental toughness.

Wherever you’re starting from, smart training makes all the difference. And that’s where expert coaching comes in.

Jason Cafferkey is Ireland’s go-to running coach and speed development expert. Whether you’re training for your first 5K or pushing for a personal best fitness condition, Jason’s coaching will help you:

• Build a customised training plan based on your current fitness

• Improve speed, running technique, and endurance (we provide lots of videos!)

• Stay injury-free with strength and recovery support

• Stay motivated with expert feedback and ongoing support

🏃‍♂️ Ready to hit a new level?
Explore Jason’s running programs, 1:1 coaching, and online training plans designed for beginners, athletes, GAA / Rugby players, and runners of all levels.

Don’t just run—run smarter, faster, and stronger with Jason by your side, CONTACT US TODAY!

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