Dublin Marathon Training

[maria]

Hi all of you wanting to run the Dublin City Marathon, 12 weeks from today Monday 26th October 2015
4 Days a week run training plan

Week 1 Training
Tuesday :3km time trial (to determine your training paces) with 25/30mins easy running after
Thursday :3 by 10min Tempo with 2min jog in between sets
Steady Run Day :40 mins relaxed with 8 by 15 second fast pick ups during the run. At least a minute between each 15 seconds
Long run :60mins easy

[BOB]

Hoping to organise a talk /Q&A session with Maria on approaching marathons next week – details to follow shortly.

B

[paulod]

Great Stuff, thanks guys.

[sue w]

Fantastic, Thanks a million guys

[Ringo]

This may sound like a silly question, but what’s the breakdown of a 3k time trial?

[Hugh]

Hey Ringo,

I would recommend the following for your 3K time-trial:

1: Warm-up (10-15 minutes easy jogging)
2: Drills (high-knees, straight-legs, fast-feet… x 2)
3: Strides (3 strides, each one getting a little faster… easy jogging back inbetween)
4: Time-Trial… ALL OUT!
5: Cool-down (10-15 minutes easy jogging).

Good luck!

You may find however… you’d get a better performance (and more realistic) if you do a 5K park-run. You could swap out no. 4 above for the start of the run. Also more fun to do a 5K park-run rather than doing a 3K on your own? Then use the running calculator here to get your 3K time:
https://runsmartproject.com/calculator/

[Author]

Posts