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SENIOR & JUVENILE TRAINING SCHEDULES / COACHING POLICY & PLAN

DOWNLOAD 2017 PERFORMANCE RECORDS SHEET (DIY)

Members are asked to assist the Records Officer with overall Club record keeping by recording personal performances. 
DOWNLOAD 2017 Performance Records Sheet (DIY) - pdfPDF version | docMicrosoft Word

Race Entries & Results Database Download

Following the Race Entries & Results tutorial hosted in the Colgan Hall, the database is now available for download. Please note: your computer may notify you that the file may harm your computer if downloaded. However, the file is completely safe.

DOWNLOAD Race Entries & Results Database

Senior & Juvenile Training Schedules / Coaching Policy & Plan

Sunday, 12th July - Moville Fit4Life 5 Miler - Results (Amended)

Friday, 26th June - Carndonagh Couch-to-5K - Results

Wednesday, 13th May - Crana College 5k - Results (PROVISIONAL)

The story so far...First 100 finishers available for approval (and dispute). Apologies for both the delay and the inevitable inaccuracies. We would appreciate any help on the matter - This email address is being protected from spambots. You need JavaScript enabled to view it. . The turnout was remarkable. Congratulations to both the organisers and the local community. WELL DONE!...Let the amendments commence...

pdfRESULTS - Crana College 5k - Overall (First 100)

pdfRESULTS - Crana College 5k - Categories (First 100)

pdfENTRIES - Crana College 5k

Saturday, 18th April - St. Mura's 5k, Muff - Results

Sunday, 30th November - Scoil Mhuire 5K Run/Walk - Results

Inishowen AC Awards Night 2014 (29th November)

Sunday, 26th October - Muff Community Autumn 5K & 1Mile - Results

Sunday, 28th September - Carndonagh GAA 5K - Results

pdfRESULTS - Carndonagh GAA 5K (Amended 30th September)

Sunday, 14th September - Donegal 5K Championship 2014 - Results

Donegal 5K Championship - pdfIndividual Results | pdfTeam Results

Wednesday, 6th August - Clonmany Festival 2014 5K and 1 Mile

Monday, 4th August - National Half Marathon

NationalHalfMarathon2014

On Bank Holiday Monday, Pauric McKinney retained his National Half Marathon title with a 75 minute winning time. McKinney was part of a contingent from IAC who made the journey to Dublin for the Rock 'N' Roll Half, incorporating the National Championship. There were PBs on the day with Malcom McGee running a superb time of 81.47. A great day was had In Dublin and congratulations to all athletes who represented the club.

The full list of Inishowen AC finishers are as follows:Pauric McKinney
Pauric McKinney 75.00
Malcom McGee 81.47(pb)
Jim Harkin 82.21
Philip Callaghan 84.31
Finbarr Gallagher 1.28.54
Damien Downey 1.48.48
John McCandless 1.51.05
Aileen Doherty 1.52.14
Linda McDaid 1.57.00
Anne McElhinney 1,57.56(pb)
Mary Doherty 1.58.37{pb}
Majella McLaughlin 2.03.00
Michelle Donaghey 2.10.16
Rhonda McColgan 2.13.46
Grainne Gallagher 2.19.00
Martina Callaghan 2.50.00

Sunday, 13th July - Culdaff 5 Miler (Female F4L Series Race 2) - Results

Saturday, 12th July - Owen Doherty (Toner) Memorial 5 Mile - Results

Thursday, 10th July - Rás Glas 5K (Gaelscoil Bhun Cranncha) - Results

Monday, 5th May - Aileach 5K 2014 - Results

Sunday, 3rd November - Donegal Senior Cross Country Championship 2013 - Results & Photos

Monday, 28th October - 34th Dublin City Marathon - Results & Report

Dublin Marathon 2013

A team of 22 Inishowen athletes made the annual pilgrimage to the Dublin Marathon, with many making their first attempt at the distance. It was a weekend of high emotion and when everyone was safely over the line it was time to celebrate! Pauric Mc Kinney once again showed his dominance at National level with a 2.33 finish, winning the M45 category. Jim Harkin and Malcolm Mc Gee ran a superbly tactical race to break the 3 hour barrier, both crossing the line in 2 hours 57 minutes. Elizabeth Mc Daid ran to a new PB and had the distinction of being first Inishowen lady home in a time of 3.27. It was a fantastic day for Inishowen AC; well done to all who finished the 34th Dublin City Marathon.

Pauric Mc Kinney 2.33 (National Master Champion)
Jim Harkin 2.57
Malcom Mc Gee 2.57
Niall Mc Gee 3.10
Nigel Bucannon 3.11
Pady Mc Laughlin 3.21
Seamus Doherty 3.22
Frankie Lavelle 3.25
Sean Moore Doherty 3.25
Elizabeth Mc Daid 3.27 (1st Inishowen Lady)
Sarah Marie Doherty 3.28
Trina Mhic Dhonaill 3.34
Shaun Mc Laughlin 3.44
Mark Doherty 3.46
C J Bermingham 3.49
Sharon Mc Daid 3.51
Seamus Mc Daid 3.56
Siobhan Mc Laughlin 4.07
Eileen Doherty 4.08
Zoe Donaghey 4.16
Majella Mc Laughlin 4.17
Melissa Mc Intyre 4.26
Shauna Jackson 4.26
Sarah Webster 4.49
Philip Callaghan 4.49
Donna Doherty 5.03

Sunday, 15th September - Individual & Team Medals at the Donegal 5k Championships - Report

Donegal Championship 2013

Inishowen AC confirmed themselves as one of the top athletics clubs in Donegal following Masters Men Gold and the Senior Ladies Bronze at the Donegal 5k Championships in Letterkenny on Sunday, 15th September. With strong winds and driving rain, it was one of the more difficult Championship races. But a racing crowd of over 300 turned out on the day, and as usual the yellow vests of Inishowen AC were prominent. Pauric McKinney was the top Inishowen AC finisher with a 15.52 finish, just missing out on Individual Bronze but winning Masters Gold. Culdaff athlete Martin Mooney followed McKinney over the line in 17th place with a 17.17 finish. Joe McKinney continued the scoring for IAC with a 17.37 finish. In the Ladies race, Theresa Doherty was the top Inishowen performer with a 19.40 finish. Sheila Doherty was next best, running to a 21.30 finish.

Well done to all the Inishowen AC athletes who turned out on the day, and congratulations to those who came home with individual and team medals. No doubt a successful cross country season lies ahead for the Club.

Full list of Inishowen AC runners and finishing times:
Pauric McKinney 15.52
Martin Mooney 17.17
Joe McKinney 17.37
Dwain Robb 18.24
Shaun McDaid 18.57
Philip Callaghan 19.20
Theresa Doherty 19.40
Michael Collins 19.46
Sheila Doherty 21.30
Seamus McDaid 22.00
Breedge Collins 23.00
Martina Callaghan 32.00

Sunday, 8th September - Waterside Half Marathon - Results

WatersideHalf2013 small

Waterside Half Marathon team photo

Inishowen AC were out in numbers for the 32nd Waterside Half Marathon on Sunday, 8th September. Over 30 IAC athletes took to the start line on what was a fantastic turnout for the club. Some good performances were had on the day with Pauric Mc Kinney continuing his winning ways with a convincing win in the Masters section (6th overall) with a 72.31 finish. Carndonagh athlete Jim Harkin was also on top form with a 1.22.15 finish. The full list of Inishowen AC fininishers on the day were...

Read more: Sunday, 8th September - Waterside Half Marathon - Results

Sunday, 11th August - Danny McDaid 15k - Report

Danny McDaid 15k 2013

Inishowen AC members continued their busy road racing season with some good displays at the Danny Mc Daid 15k on Sunday, 11th August. Buncrana athlete Sarah Marie Doherty ran to the podium with a 65.44 finish which gave her 3rd overall female on the day. Pauric Mc Kinney topped-up his success in the recent National Half Marathon with 5th place overall, winning the M45 section with a 50.58 finishing time.

Other Inishowen finishers:
Shaun Mcmenamin 62.19
Michael Collins 64.34
Philip Callaghan 64.57
Mick Harkin 66.10
Peter Mc Kinney 69.22
Breedge Collins 75.50
Linda Mc Daid 80.06
Michelle Donahey 91.26

Wednesday, 7th August - Clonmany Juvenile 1 Mile & Senior 5K - Results

Monday, 5th August - McKinney Rewrites Club Records at National Half

National Half Marathon 2013

Pauric Mc Kinney successfully defended his National Half Marathon title on Monday, 5th August at the National Championships in Dublin. Over 7000 athletes took to the street of Dublin for the race, which incorporated the inaugural Rock N Roll Half Marathon. Inishowen had 30 athletes at the event - the largest number from any one club. When the gun went for the 8.30am start, there was an electric atmosphere with 7000 athletes making their way down O’Connell Street. And with live bands at every mile it was an event that should attract larger crowds in future.

Read more: Monday, 5th August - McKinney Rewrites Club Records at National Half

Wednesday, 24th July - Carndonagh Fit4Life 10K - Results

Wednesday, 17th July - Carndonagh Couch to 5K - Results

pdfDOWNLOAD Carndonagh Couch to 5K Results

There is at least one result missing from the above list. Please email This email address is being protected from spambots. You need JavaScript enabled to view it.  to propose amendments.

Tuesday, 2nd July - Weekend Roundup

GaelForce North 2013

It was a busy week of athletics for the club with races in Lisnagalvin, Limavady, Termon and Muff. The Club Chairman also took in a 64k race over the weekend!

Helena Crossan made a surprise return to competitive action on Thursday, 27th June with a convincing win at the Jude Gallagher 10 Mile road race, winning in a superb time of 1.02.32. After struggling with injuries over the last two years, Crossan showed she is back to her best by having a minute to spare over her nearest rival, Anne Paul from City of Derry.

Read more: Tuesday, 2nd July - Weekend Roundup

Sunday, 30th June - Muff Fit4Life 5k - Results

 

Muff Fit4Life 5k 2013

pdfDOWNLOAD Muff Fit4Life 5K Results

PHOTO ALBUM - Muff Fit4Life 5K

Race 3 - Carndonagh 10K - Sunday, 21st July

Sunday, 16th June - Buncrana Fit4Life 5K - Results

Fit4Life Buncrana 5K 2013

pdfDOWNLOAD Buncrana Fit4Life 5K Results

Race 2 - Muff 5K - Sunday, 30th June
Race 3 - Carndonagh 10K - Sunday, 21st July

Monday, 6th May - Aileach FC 5k - Results

Aileach FCpdfRESULTS (provisional) - Aileach FC 5k

Results enquiries to This email address is being protected from spambots. You need JavaScript enabled to view it.

On Monday, 6th May, 99 runners and walkers of all ages took over the fine facilities at Aileach FC for the annual 5k funrun. Pre-race packs included perfect weather and a picturesque setting, with post-race tae and scones for all finishers! In the end, it was the U16 contingent who led home the field - Adam McCrudden 20.28, Shane McMonagle 20.30 and Ciaran Doherty 20.47. Aileach FC would like to thank all those who participated in the event in any way.

Sunday, 5th May - Northwest 10k - Results

Sunday, 14th April - Weekend Round-up (Derry, Dublin and Finn Valley)

It was a busy week for Inishowen AC, with races in Derry, Dublin and Finn Valley. Wednesday saw the first of the Furey Insurance 5k series, incorporating the Northern Ireland 5k Championships. Over 150 runners took to the start line for the fast, flat Bay Road circuit. Evelyn Mc Ginley lead the women's team home in a time of 19.31, followed by Henrietta Elves in 22 minutes, Elish Galbrith in 24.28, and with Marie O'Donnell 25.07, Danielle Grant 25.31 and Sonya Mc Grory 25.31, the Inishowen Ladies were awarded the Bronze team medal on the night. Best of the Inishowen men was Gerard Doherty 17.39, followed by Sean Mc Daid 18.44, Sean Mor 19.06 and Vinney Hegarty 19.25.

The race action moved to Dublin and Finn Valley on Sunday with the main event being the National 10k Championships in the Phoenix Park. Pauric Mc Kinney was the top Inishowen performer on the day, winning the M45 race in a time of 33.05 and adding to his collection of national medals. Gerard Doherty was next of the Inishowen finishers in a time of 37.59 followed by Martin Mooney 38.03, Niall Mc Gee 39.27, Pat Gallagher 39.59, Dwain Robb 40.00, Owen Mc Kinney 41.00, Sarah Marie Doherty 43.26, Sheila Doherty 45.12, Sharon Mc Daid 45.54, Ruth Doherty, Aideen Mc Laughlin 50.12, Joanne McLaughlin 51.00, Linda Mc Daid 52.29, Michelle Donaghey 58.48, Rhonda Mc Colgan, Marie Lavelle 67.00.

Closer to home, the Run Donegal Women-only 5k was also held on Sunday last with 388 people taking part. Inishowen was again well represented. Henrietta Elves lead the Inishowen ladies home in a time of 24 mins followed by Ronnie Sweeney 25.57, Patricia Mc Laughlin 26.59, Pauline Doherty 28.32, Madeline  Redmond 29.26, Ursula Lynch 34.27, Bernadette Gallagher 44.57, Eimear Gallagher 45.00.

Next up for Inishowen AC is the Inishowen Hlaf Marathon on Sunday, 21st April at 12pm.

Sunday, 31st March - Ballyliffin 10 & Omagh Half - Report

Ballyliffin 10 Mile 2013Easter Saturday saw the staging of both the Ballyliffen 10 mile road race and the Omagh Half Marathon. Inishowen AC had athletes competing in both events. Locally, Ballyliffen was the place to be for the annual Costal Challenge, which is a tough and scenic route. 700 participants took to the start line for the 2pm start. It was two visiting athletes who set the pace from the start; Foyle Valley's Pius Mc Intyre and former winner John Harkin from Carndonagh, now running for Tullamore Harriers. It was Mc Intyre who won the race in a time of 57.29 followed by Harkin in 58.09. First of the Inishowen athletes was Martin Mooney in 8th place overall in a time of 62.34, follwed by Christian Mc Ginley in 66.13. In the ladies race, Springwell Athletic Club Coleraine took the honours, filling the top two spots, with Karen Alexander winning in 64.36. First of the Inishowen ladies to cross the line was Theresa Doherty in 4th place in a time of 73.56 followed by Elizabeth Mc Daid in 75.28. Other Inishowen AC finishers were:

Declan Donaghy 68.02
Shaun Mc Daid 68.48
Vinney Hegarty 72.44
Michael Collins 73.41
Sharon Mc Daid 76.05
Seamus Mc Daid 77.58
Peter Mc Kinney 79.07
Breedge Collins 79.27
Edmund Doherty 83.48
Aideen McLaughlin 85.16
Ursurla Lynch 88.40
Karen Mc Dermott 88.44
Linda Mc Daid 88.45
Marie O Donnell 89.41
Aileen Doherty 92.38
Trina Mhic O Dhonaill 96.35
Serena Doherty 97.53
Michelle Donaghey 101.15
Patricia Barnett 101.41
Grainne Gillen 105.06
Siobhan Maher 106.17
Marie McElwaine 113.45
Rose Doherty 120.06
Della Canny 128.39

Earlier in the morning, 1500 athletes took to the starting line for the Omagh Half marathon and Inishowen athletes were in attendance. Benny Mc Daid was the first over the line for Inishowen AC with a fantastic 21st place finish in a time of 78.22 followed by:

Shane Doherty 1.22.37
Gerard Doherty 1.24.08
Pat Gallagher 1.25.59
Finbarr Galaagher 1.27.02
David Porter 1.29.47
Shaun Mc Menimen 1.30.24
Sheila Doherty 1.36.38
Henrietta elves 1.40.57
John Murray 1.42.49
Melissa Mc Intyre 1.57.45
Sonya Mc Grory 1.56.47
Johanne Mc Grory 1.57.29
Ann Mc Elhinney 1.59.01
Seanna Jackson 1.59.06
Zoe Donaghey 2.00.57
Majella Mc Laughlin 2.01.27
Danielle Grant 2.02.00
Siobhain Mc Laughlin 2.03.24
Patricia Mullan 2.09.02
Sarah Webster 2.09.00
Philip Callaghan 2.17.08
Donna Mari Doherty 2.21.55
Marie Carey 2.23.01
Martina Callaghan 2.37.36

Next up for Inishowen AC is the National 10k Championships in the Phoenix Park, Dublin on 14th April followed by the Inishowen Half Marathon on Sunday 21st April.

Beginners & Fit4Life Info Evening Review

Click the image below to view the Beginners & Fit4Life Information Evening slideshow (PDF)

Beginners & Fit4Life Info Evening

Inishowen AC Annual Awards 2012

Jerry Kiernan Awards 2012

On Friday, 1st December, those assembled at Inishowen Gateway Hotel for the Inishowen AC Annual Awards were fortunate enough to be addressed by Irish running legend, Jerry Kiernan, accompanied by his wife Ursula. Jerry spoke briefly about his career and his association with Clonliffe Harriers AC, before offering valuable wisdom and encouragement to the youngsters in attendance. A teacher by trade, Jerry mentioned how much he had always wanted to visit the Northwest and in particular Malin Head. Thanks must go to his personal tour guide for the day, clubman Seamus McDaid! Inishowen AC would once again like to thank Jerry and Ursula for their visit.

Inishowen AC Annual Awards 2012 photo album

Monday, 29th October - Dublin City Marathon - Results & Report

Dublin Marathon 2012

Inishowen AC made their annual pilgrimage to the Capital for the Dublin Marathon. With 28 athletes making the decision to run the 26 mile race, it was the highest ever number of athletes from Inishowen taking part in. With months of training and dedication out of the way, it was down to the main event. For many it was their first experience of Marathon distance. It was an 9am rise for the athletes and as they made their way to the start line, a sense of excitement and nervousness was building. There were some fantastic displays on the day and with everyone finishing the race, another hugely successful club day was had in Dublin. Well done to all athletes involved. They all have their own personal stories to tell from the day, from breaking three hours, to setting PBs, to just crossing their first marathon finish line!

Dublin City Marathon 2012 Results (Irish Independent)

Saturday, 6th October - Donagh National School 5K Run & Walk - Results

Sunday, 30th September - Carndonagh Fit4Life 10k - Results

Friday, 22nd September - Buncrana GAA 5 Mile Road Race & Walk - Results

Sunday, 17th June - Fit4Life Ladies Only 5K (Carndonagh) - Results & Report

pdfNOTICE - FINISHERS OF BUNCRANA & CARNDONAGH RACES - €100 DRAW
(Ladies who complete all three Fit4Life Ladies Only 5K races qualify for the €100 Draw - Please contact This email address is being protected from spambots. You need JavaScript enabled to view it. if issues arise relating to entries or results.)

pdfRESULTS - Fit4Life Ladies Only 5K (Carndonagh) (AMENDED 18TH JUNE)
(The results are provisional - for any issues, contact This email address is being protected from spambots. You need JavaScript enabled to view it. )

Photo Album 1

FIT4LIFE RACE 3 (CLONMANY) - PRE ENTRY - This email address is being protected from spambots. You need JavaScript enabled to view it.

A beautiful Sunday morning greeted all those running the second race in the IAC Fit4Life Road Race series. Eighty-six competitors toed the line. The fast, flat course saw Sheila Doherty (Inishowen AC) home first in an impressive time of 21.38. Tracy Harley (Inishowen AC) recorded an excellent second place finish of 21.39 with Trina Mhic Dhonaill in third place in a time of 21.59. However, the finishing times/positions were not too important; the event was a good deal of fun and a great community event. All the tired ladies assembled afterwards and enjoyed the essential post-race refreshments. Ten lucky competitors returned home with spot prizes. Inishowen AC would like to thank EVERYONE who helped out at the event - thank you for donating your time, energy and home baking! The next and final race in the series takes place in Clonmany on Sunday, 1st July at 11am. Registration for runners opens at 10am.

Periodization - Planning for Success

 Click the image to open "Periodization - Planning for Success" (PDF). The slideshow was presented at a club meeting in June 2012. If you have any questions regarding the concepts of periodization training, please contact Niall McGee (see below for further details).

Click the image above to open "Planning for Success - Periodization" PDF. If you wish to download the file directly, pdfclick here. The slideshow was presented at a club meeting in June 2012. If you have any questions regarding the concepts of periodization training, please contact Niall McGee ( This email address is being protected from spambots. You need JavaScript enabled to view it. ).

Sunday, 27th May - Fit4Life Ladies Only 5K (Buncrana) - Results & Report

F4FLadiesBuncrana5K

pdfRESULTS - Buncrana Ladies Only Fit4Life 5K

Sunday, 27th May saw seventy female athletes converge on Buncrana for the first of the Inshowen AC Fit4Life (ladies only) 5k runs. With runners from Derry and Donegal taking part, it was a fun filled experience for all competitiors on a hot Sunday morning. The humid conditions made it difficult for the athletes, but they showed determination and all finished the run. Inishowen AC are calling all ladies of Inishowen to get on the road for the next female only 5k run, which takes place on Sunday, 17th June in Carndonagh - 11am start. Women of all abilites are invited to try the 5k distance in a non-competitive environment.

pdfLadies Only Fit4Life 5K Series Poster

Further afield on Sunday, five Inishowen AC athletes were in Edinburgh for the Marathon and Half Marathon and some excepional results were achieved on the day. Bridget Moohan was the sole runner in the Marathon and she clocked a 3 hour 58 finish. Christian McGinley ran a 1 hour 23.30 minute PB for the Half Marathon, followed by Gerard Doherty in 1 hour 25.11 (PB), Shane Doherty 1 hour 25.40 minutes and Denis Doherty 1 hour 44.30 minutes.

Running Advice

For competitive, casual and prospective runners alike, calculation of heart rate training zones should be the first port of call when considering a training schedule. Please read the "pdfCalculation of Heart Rate Training Zones document before following the club's Senior & Fit4Life Training Schedule.

Calculation of Heart Rate Training Zones

pdfDownload Heart Hate Training Zones Guide

Strength & Conditioning Exercises
pdfDOWNLOAD Strength & Conditioning Exercise Guide

 

 Useful Online Running Resources
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