Here is the RunRepublic.ie Marathon Training Plan for people who just want to have fun!!
| Endurance phase | Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions. |
| Strengthening phase | Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work. |
| Sharpening phase | Faster speed work, final push with long runs. |
| Tapering phase | Lower mileage, rest and mental preparation |
This schedule is designed for anyone who isn't too fussed about how quickly they get round in, just as long as they get round eventually! Each of the runs should be carried out as a run / walk. Start off by running as far as you comfortably can and then walking for a minute or two, then repeating for the duration of the training session. As your fitness improve try to increase the length of time you spend running and reduce the length of "walk" time.
WEEK |
MON |
TUES |
WEDS |
THURS |
FRI |
SAT |
SUN |
TOTAL |
1 |
Rest | 30mins | 40mins | Rest | 40mins | Rest | 60min | 2hrs 50min |
2 |
Rest | 30mins | 45mins | Rest | 40mins | Rest | 1hr 40min | 3hrs 35min |
3 |
Rest | 40mins | 45mins | Rest | 40mins | Rest | 70min | 3hrs 15min |
4 |
Rest | 40mins | 50mins | Rest | 40mins | Rest | 2hr | 4hrs 10min |
5 |
Rest | 40mins | 55mins | Rest | 40mins | Rest | 70min | 3hrs 25min |
6 |
Rest | 45mins | 55mins | Rest | 45mins | Rest | 2hr | 4hrs 25min |
7 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 2hr 40min | 5hrs 10min |
8 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 3hr run | 5hrs 30min |
9 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 90min | 4hrs |
10 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 3hr 30min | 6hrs |
11 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 90min | 4hrs |
12 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 4hr | 6hrs 30min |
13 |
Rest | 45mins | 60mins | Rest | 45mins | Rest | 2hr | 4hrs 30min |
14 |
Rest | 30mins | 45mins | Rest | 30mins | Rest | 70min | 2hrs 55min |
15 |
Rest | 20mins | 30mins | Rest | 20mins | Rest | RACE DAY! | 6hrs 20min |