Training

Sub 3:30 Hour Marathon Training Plan

June 19, 2015

Here is the RunRepublic.ie Sub 3:30 Hour Marathon Training Plan 

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

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
 4M easy 3M steady 5M slow 4M slow with a few gentle strides Rest 5M easy 9M slow
30M
2
 4M easy 1M easy, 2M fast, 1M easy 6M slow 3x1.5M fast Rest 5M easy 11M slow
36M
3
 4M easy 4M steady 7M slow 4x1M fast Rest 5M easy 13M slow
39M
4
 4M easy 1M easy, 3M fast, 1M easy 8M slow 6x800m fast Rest 5M easy 10km race (sub 43mins)
34M
5
 Rest 5M steady 6M slow 7M fartlek Rest 5M easy 15M slow
38M
6
 4M easy 1M easy, 4M fast, 1M easy 7M slow 10x400m fast Rest 5M easy 18M slow
45M
7
 4M easy 7M steady 8M slow 12x200m hills Rest 5M easy 20M slow
48M
8
 Rest 1M easy, 3M fast, 1M easy 9M slow 12x60s fast Rest 5M easy 15M steady (or half marathon race)
38M
9
 Rest 9M steady 8M slow 15x200m fast Rest 5M easy 20M slow
48M
10
 4M easy 1M easy, 3M fast, 1M easy 9M slow 4x1.5M Rest 3M easy Half marathon (sub 1:37)
43M
11
 Rest 11M steady 6M slow 8M fartlek Rest 5M easy 20M slow
51M
12
 4M easy 1M easy, 4M fast, 1M easy 7M slow 5x1M fast Rest 5M easy 22M slow
52M
13
 Rest 10M steady 6M slow 7x800m fast Rest 5M easy 18M slow
46M
14
 4M easy 1M easy, 3M fast, 1M easy 5M slow 12x200m hills Rest 5M easy 12M slow
35M
15
 Rest Rest 4M slow 8x400m fast Rest 2M easy RACE DAY!
36M

Related News

5 mins read

20 Nov 2024

Winter Running: Staying Visible & Safe at Night

Embrace the serenity of night running in Ireland while staying safe and seen! With winter’s darkness upon us, it’s essential to equip yourself properly to avoid blending into the shadows like a poorly dressed ninja. From reflective clothing that makes you glow like a Christmas tree to bright headlamps that illuminate your path, we’ll cover the gear you need to stand out and stay safe. Discover crucial safety tips like sticking to well-lit routes, keeping your headphones off, and staying alert to your surroundings. Get ready to conquer the night with confidence and style! 🏃‍♀️✨
Phil Knox
Blogs Beginners

4 mins read

19 Nov 2024

Five Great Non-Alcoholic Wines for Runners: Celebrate the Season Without Compromising Training

With Christmas around the corner, runners can enjoy festive gatherings and holiday meals without compromising their training, thanks to non-alcoholic wines. 🍷 These five options from Cognato’s bold Cabernet to the refreshing bubbles of Vilarnau Sparkling White, offer the rich, satisfying flavours of traditional wines without the alcohol. Perfect for toasts, family dinners, or a cozy night in, these selections let runners raise a glass and stay on track. Here’s to a season full of flavour and fitness! 🎄🥂
Phil Knox
Blogs Nutrition & Physio Corner

5 mins read

18 Nov 2024

Run Republic Mythbusters: Does Running Really Destroy Your Knees?

Is running really bad for your knees? 🦵 Our latest installment of Run Republic Mythbusters tackles the myth that running damages knees, revealing evidence from recent studies showing that, with proper training, running can actually strengthen knee health. Learn why gradual mileage increases, strength training, and balanced workouts are key to protecting your joints. Next time someone warns you about “runner’s knee,” you’ll have the science to set them straight! 🏃‍♂️💪
Phil Knox
Blogs Nutrition & Physio Corner Training

9 mins read

17 Nov 2024

National Senior Titles for Kilrehill and McGlynn

Keelin Kilrehill (Moy Valley) and Ann Marie McGlynn (Letterkenny) produced stunning victories at todays National Senior Championships in Castle Irvine Estate, near Enniskillen. With places for the Irish Euro Cross team up for grabs it was important for athletes to get those top three automatic qualifying spots. CNDR took the team title in the men's with Leevale the ladies. The u20 men's race produced the much expected thrilling race with Jonas Stafford (UCD) seeing off Sean Quinn (DSD). The latter who was passed by a fast finishing Frank McGrath (Lagan Valley) who took silver with Quinn settling for bronze. Lucy Foster (Willowfield) had one of the most convincing victories of the day as she finished well clear of local athlete Annabel Morrison (Enniskillen) in second. Amongst the juveniles it was the 200m victory of Darragh Whelan (Limerick) in the boys u14 and the one, two of the Renton twins Freya and Holly (Westport) in the girls u16 that were most noteworthy. Read on for more on all the races.
Perri Williams
Track & X-Country

4 mins read

16 Nov 2024

USA Regional Success for Irish Athletes

As we prepare for our National Cross-Country here in Enniskillen, in the USA some of the Irish athletes have been competing in the Regional Cross-Country Championships with both individual and team successes. Click to see just how they got on.
Perri Williams
Track & X-Country