No Matter what level that you think you can complete the marathon, Running, Walking or a combination the easiest way to map out a plan is to work out how long you think it will take you to complete the distance. One way to do this is to take part in a shorter race and then you should be able to estimate how much longer it will take to get through 26.2miles on Marathon Day June 7th.

The main aim of a training plan is to ensure that you are prepared for the challenge that lies ahead and to gradually increase your training distance and speed so that on Marathon day you can stand on the start line in Patrick street knowing that you have prepared and you are ready for the challenge. It won’t be easy as this is the ultimate test but the more training and preparation that you can do the easier it will be to complete the marathon and also recover quickly afterwards.

Before you begin, you need to know what you are capable of and you need to be realistic in your targets, hopefully you have been getting ready to start training properly by building up your runs and walks since Christmas, so that now you are ready to train regularly and your body won’t break down early in the program.

I think there are 3 levels of marathon runners, first timers, regular marathon runners and experienced runners who will be aiming to run faster than they have before. Some people will be happy to cover the distance whatever the time, others will be aiming to run faster than they have before and at the top end there are athletes who are trying to place as high as they can and with this also run a good time that they will be gearing there training towards. So there are lots of people trying to achieve the same thing ultimately but all with very different personal goals they would like to achieve. I would like to try as best I can share my training experiences and lay out a variety of training plans that will at least get you through the marathon and hopefully help you to achieve any time goals that you set for yourself.

I would say the most important thing for any marathon runner is to aim to ultimately cover the time that you expect the marathon to take you, or at least 3hours once in the program , not at the pace you will run on marathon day but your normal long Sunday run pace. You will need to increase the distance each week but to consistently complete a long run each Sunday will get your body ready to accept the challenge of staying on your feet for 26.2miles.

You will need to evaluate how much time you have to spend on your running and work out which days suit you best to get the longer runs and training sessions in each day and once you have a routine it is a good idea to stick to it and you will find that your time will be used a lot more efficiently. Often if you go home after work before heading out for a run unless you have agreed a time to meet someone it is very easy to get distracted and before you know it you will have wasted an hour where you could have been getting your training complete. If you can run from work or fit training into your lunch hour or stop at gym or running spot on the way home, it is always easier to get on with your running before you are distracted by phone calls and post, reading the paper watching the news, talking to friends etc…..all these things will still be there after your run and you will be able to relax and enjoy them more.

As Sunday will be the Long run each week, then Monday should be very easy or even a day off if you don’t normally run every day , so 45-50 easy pace every Monday or Tuesday whichever works best for you.

Wednesday will be a faster running day, where you will jog very easy for 15-20minutes, then complete a specific training session, to start 2 mins at 10km pace running with a minute rest and you could aim to do 10 of these but stop early if you feel that you have done enough for the first training week. This is followed by a 15-20minute cool down. If you can find a park or nice path that you can run to as warm up then do the session and run back the whole session will be broken up nicely and won’t seem to take as long.

Thursday should be short and easy 5miles, or even a swim and gym.

Friday could be a day off followed on saturday by an easy 45minutes plus a few short strides afterwards, so that when you start your long run on Sunday it will feel nice and gentle to begin with.

This is the initial training template and as the weeks go on we will increase distance and vary the sessions. Every level of runner or walker will be based on the same plan as we are all aiming for the same goal but the quantity and quality will vary depending on your targets.

It is a good idea to meet some friend’s to run with as this will make the training more enjoyable and you will be able to encourage each other along especially on any cold and wet nights when running might be last thing you want to do.

Cork City Marathon training plans

I normally find a very easy way to plan a training program is to print off a diary sheet which has 1 month to a page each day is a box, then fill in the training that I will do each day and stick it on the fridge or somewhere prominent so that I can quickly check what lies ahead each week.

You’re On Track For Your Marathon!!

Hi Everybody, I hope you’re all enjoying your training and welcome to the second series of training programmes for the Big Day. This month we are going to up the intensity just a bit but still keep to the routine you started on last month and which presumably you are now all in the swing of! For a few further tips why not download my podcasts here. Keep on Running!

Sonia

Hi everyone, we’re on the last lap leading up to Bank Holiday Monday Race Day. Hope you are all feeling fit and ready to go. It’s amazing how fast the time goes and I’m really looking forward to seeing you in Cork at the start line on June 7. I know we’re going to have a great race. Good luck this month and stay fit. Keep on Running!