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Marathon Training
The marathon demands respect & the physiological and psychological demands of the marathon are extreme.

Therefore you must plan your preparation intelligently and thoroughly.

There is a serious step up needed to go from the 1/2 marathon to the Full Marathon

The Irish 3/4 Marathon event helps you fill this void in traditional race schedules at an ideal time before Dublin Marathon

The training information on this page is designed around the Dublin Marathon held on the last Sunday in October, using the  Irish ¾ Marathon on 8th October as the
perfect preparation race 3 weeks before Dublin on 29th Oct in 2023.

Three weeks before the marathon is the typical timing for the last long (20 Mile / 32k) pre-marathon run and so you can use this race as your ideal final preparation
event.

The schedules presented should be tailored to suit your individual fitness, condition and lifestyle demands.

Where properly applied they should certainly assist you achieving your realistic goals.

Pacemakers:
Use of Pacemakers for 2023:-

Our intention is to use pacemakers for the course to aid inexperienced participants use this as the ideal marathon preparation event.

Pacers will be running at approx 105% of the 3.00, 3.30, 4.00 and 4.30 Hour MARATHON Pace.

We’re pacing 5% slower than your marathon pace to make sure you don’t empty the tank on this event which should be treated as preparation race for DCM.

Pacing will be based on the following:

– 3:00 Marathon Pace Group: Planned 2:22 for 3/4 Marathon = approx. 4′ 28″ /km = approx. 7′ 13″ /mile

– 3:30 Marathon Pace Group: Planned 2:45 for 3/4 Marathon = approx. 5′ 13″ /km = approx. 8′ 24″ /mile

– 4:00 Marathon Pace Group: Planned 3:10 for 3/4 Marathon = approx. 6′ /km = approx. 9′ 40″ /mile

– 4:30 Marathon Pace Group: Planned 3:43 for 3/4 Marathon = approx. 6′ 44″ /km = approx. 10′ 50″ /mile

Please identify and join an appropriate pacing group at the race briefing at Race HQ at 9.40am

Scroll Down to view our Targeted Training Schedules for most Runners
For Those Willing to Train Hard for a Marathon PB then this Ambitious Training Plan Here might suit:

Athletic Concepts
To understand the schedules on this page you need to understand some athletic concepts.  These concepts are important as they are the
key elements that athletics need to train to reach their marathon potential:
Maximal Heart Rate (MHR):  The fastest that your heart will beat during maximal-effort running.  Can be approximated by 207 – (0.7 x
age).  It can be measured accurately by running three 600-meter repetitions up slight incline, jogging back down after each repetition.  You
should reach within 2-3 beats of your maximal heart rate on the last repetition.
Lactate Threshold (LT):  Lactate (or lactic acid) is a nasty by-product of energy production (carbohydrate metabolism).  Lactate threshold reflects the rate at which
your muscles can sustain aerobic energy production.  Successful marathon runners typically race at a speed very close to their lactate-threshold pace.
Oxygen Uptake (VO2): VO2 Max is a measure of your ability to transport oxygen to muscles.  The higher it is the greater your potential as an athlete.
Running Economy (RE): Running economy determines how fast you run with a given amount of oxygen.  The determinants of running economy that can be trained
are your biomechanics and your training history.  The ratio of slow-twitch to fast-twitch fibres in your muscles is also very important, but we will ignore here as it’s
not something you can change.
Fat-Glycogen Storage & Usage (FG): Glycogen is the form of carbohydrate stored in your body (muscles and liver).  Glycogen is an easy
access energy source for aerobic activity.  However, a marathoner is limited by the amount stored in the body and also has to use fat for
fuel.  Fat is a limitless energy source (in relation to the marathon), but ii more difficult for the body to access. There are key elements to
train relation to the marathon:
Train the body to use a higher proportion of fat as an energy source, rather than glycogen, at race pace.
Train the body to store more glycogen as this is a limiting factor at the marathon distance.
Train the body to minimise body fat content (%) as it will improve your running economy. Don’t worry; you’ll always have some – more than enough for a
marathon.  This will happen naturally with marathon training & a healthy diet.
Recovery: Successful marathoners are able to recover quickly from training.  The ability to recover is related to genetics, age, training history, training plan
structure, diet and sleep.

Training Principals
Warm-up & cool-down of about 15-20 minutes for every LT Tempo, LT Interval, VO2 Max and Speed session.
Consistency is the key to peak performance – these schedules are tough, particularly for novices, but with great sacrifices come great rewards
Know the difference between a niggle & an injury.  Do not train when injured – seek medical advice and let injuries run their course.  Do not do sessions on a niggle.
Do core work & stretching as part of your weekly routine.  Stretching is particular important after long runs & sessions.

See our targeted training schedules here

Long Run: 18km or longer at 75-85% MHR (Maximal Heart Rate). Improves RE (Running Economy) & FG (Fat-Glycogen Storage & Usage). Start at a slow pace and
work towards 90% of your goal marathon pace.
Run: Up to 17km at 70-80% MHR.  Improves RE, FG & recovery.
Recovery: Up to 12k at less than 75% MHR. Improves recovery.
LT Tempo: Runs at your half marathon pace (85-90% MHR).  Improves LT (Lactate Threshold).
LT Intervals:  Long intervals at your 10k race pace (85-92% MHR).  Improves LT.
VO2 Max: 400-1600m at 3k race pace (93-95% MHR). Improves VO2 Max and RE.
Speed: Up to 400m at 1500m race pace. Improves RE (running form & leg turnover).
Strides: Up to 100m at 70-80% maximum effort, focusing on running form. Build & reduce speed gradually. Improves running form & race finishing.  Generally
completed at the end of a run or as a short pre-race session.
 Target Marathon Time Completion Sub-4 Sub-3:30 Sub-3 Sub 2:45 Sub 2:30

Max Weekly Kms < 60 Km 60-70 Km 70-90 Km 90-110 Km 110-140 Km > 140 Km

Weeks
W/C Day Novice Intermediate 1 Intermediate 2 Advanced 1 Advanced 2 Elite
Remaining

Mon Run: 5km Run: 6km Run: 8km Run: 10km Run: 10km Run: 12km

Tue Run: 5km LT Tempo: 5km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km

Recovery: 10km Recovery: 12km

Wed Rest Core Workout Core Workout Core Workout
Core Workout Core Workout

3rd 17
Run: 10km w/ Run: 10km w/ Run: 14km w/ Long: 18km w/ Long: 18km w/
July Endurance Thu Run: 8km w/ strides
strides strides strides strides strides

Fri Recovery: 4km LT Tempo: 4km LT Tempo: 7km LT Tempo: 8km LT Tempo: 8km LT Tempo: 10km

Sat Rest Rest Rest Recovery: 8km Recovery: 10km Recovery: 10km

Sun Run: 10km Run: 16km Run: 16km Long: 18km Long: 24km Long: 26km

Mon Rest Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km

Tue Run: 8km LT Interval: 4 x 1km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km

Recovery: 8km Recovery: 10km Recovery: 10km

Wed Core Workout Core Workout Core Workout
Core Workout Core Workout Core Workout

10th 16
Run: 6km  w/ Run: 10km  w/ Run: 10km  w/ Run: 10km  w/ Run: 10km  w/ Run: 10km  w/
July Recovery Thu
strides strides strides strides strides strides

Fri Rest Rest Rest Recovery: 8km Recovery: 10km Recovery: 10km

Sat Run: 12km Run: 14km Run:16km Run: 18km Run: 20km Run: 22km

Sun Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km

Recovery: 8km
Mon Rest Rest Run: 10km Run: 10km Run: 12km
Run: 12km

Tue Run: 8km LT Tempo: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 10km LT Tempo: 12km

Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout Core Workout Core Workout
Core Workout Core Workout
17th 15
July Endurance LT Interval: 10 x LT Interval: 10 x LT Interval: 10 x LT Interval: 10 x LT Interval: 10 x LT Interval: 10 x
Thu
400m 400m 600m 600m 800m 1km

Fri Rest Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Sat Run: 12km Run: 16km Run: 16km Long: 18km Long: 24km Long: 28km

Sun Recovery: 4km Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Run: 10km w/ Run: 14km w/ Run: 16km w/

Mon Rest Rest Rest
strides strides strides

Tue LT Interval: 3 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 7 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km

Recovery: 8km Recovery: 10km Recovery: 10km

Wed Core Workout Core Workout Core Workout
Core Workout Core Workout Core Workout
24th 14
July Endurance Run: 10km w/ Run: 10km w/ Run: 10km w/ Run: 14km w/ Long: 18km w/ Long: 18km w/
Thu
strides strides strides strides strides strides

Fri Rest Rest LT Tempo: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 10km

Sat Rest Run: 10km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 16km

Sun Run: 14km Long: 18km Long: 20km Long: 24km Long: 28km Long: 30km

31st 13 Recovery: 8km

Mon Rest Recovery: 5km Recovery: 10km Recovery: 10km Recovery: 12km
July Run: 12km
Endurance

Tue LT Interval: 2 x 2km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km

Recovery: 8km Recovery: 10km Recovery: 10km

Wed Core Workout Core Workout Core Workout
Core Workout Core Workout Core Workout

Run: 10km w/ Run: 10km w/ Run: 10km w/ Run: 12km w/ Run: 12km w/ Run: 14km w/
Thu
strides strides strides strides strides strides

Fri Rest Rest Rest Recovery: 8k Recovery: 10km Recovery: 12km

 Sat Run: 16km Run: 18km Run: 20km Run: 24km Run: 24km Run: 26km

Sun Recovery: 5km Recovery: 5km Recovery: 8km Recovery: 8km Recovery: 12km Recovery: 12km

Recovery: 8km
Mon Rest Rest Run: 10km Run: 10km Run: 12km
Run: 12km

LT Interval: 10 x LT Interval: 10 x LT Interval: 12 x

Tue LT Interval: 5 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km
1km 1km 1km

Recovery: 8km Recovery: 10km Recovery: 10km

Wed Core Workout Core Workout Core Workout
12 Core Workout Core Workout Core Workout
7th
Aug Endurance Run: 10km w/ Run: 10km w/ Run: 10km w/ Run: 14km w/ Long: 18km w/ Long: 18km w/
Thu
strides strides strides strides strides strides

Fri Rest Recovery: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 12km LT Tempo: 14km

Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 14m

Sun Long: 18km Long: 22km Long: 22km Long: 24km Long: 28km Long: 32km

Mon Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km

Run: 10km w/ Run: 10km w/

Tue LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km
strides strides

Recovery: 8km Recovery: 10km Recovery: 10km

Wed Core Workout Core Workout Core Workout
Core Workout Core Workout Core Workout

14th 11
Run: 10km w/ Run 10km w/ Run 10km w/ Run 10km w/ Run 12km w/ Run 14km w/
Aug Recovery Thu
strides strides strides strides strides strides

Fri Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 12km

LT Interval: 3 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km 5 x 2km off 2minLT

Sat 4 x 2km off 3mins 6 x 2km off 2min
off 3mins off 3minsLT Interval off 2minLT Interval Interval

Sun Long: 16km Long: 20km Long: 24km Long: 24km Long: 28km Long: 30km

Recovery: 8km
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km
Run: 12km

LT Interval: 10 x LT Interval: 10 x LT Interval: 12 x

Tue LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km
1km 1km 1km

Recovery: 8km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout Core Workout
10 Core Workout Core Workout Core Workout
21st
Aug LT & Thu Rest Rest Run: 10km Run: 14km Long: 18km Long: 18km
Endurance
Run: 12km w/ Run: 14km w/ Run: 16km w/ Run: 16km w/ Run: 16km w/
Fri Run: 16 w/ strides
strides strides strides strides strides

Dublin Race Series Dublin Race Series Dublin Race Series Dublin Race Series Dublin Race Series Dublin Race Series
Sat
10 Mile Race 10 Mile Race 10 Mile Race 10 Mile Race 10 Mile Race 10 Mile Race

Sun Recovery: 4km Recovery: 5km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Recovery: 8km
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km
Run: 12km

Tue LT Interval: 3 x 2km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km LT Interval: 8 x 2km

Recovery: 8km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout Core Workout
Core Workout Core Workout Core Workout
9
28th
LT & Thu Run: 10km Run: 10km Run: 10km Run: 14km Long: 18km Long: 18km
Aug
Endurance
VO2 Max: 10 x VO2 Max: 10 x VO2 Max: 10 x
Fri Rest Run: 8km VO2 Max: 8 x 400m
400m 400m 400m

Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Run: 18km w/ Long: 24km w/ Long: 26km w/ Long: 28km w/ Long: 30km w/ Long: 32km w/
Sun
strides strides strides strides strides strides

4th 8 Recovery: 8km

Mon Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km
Sept Run: 12km
LT &
Endurance
LT Interval: 10 x LT Interval: 10 x LT Interval: 12 x
Tue LT Interval: 6 x 1km LT Interval: 7 x 1km LT Interval: 8 x 1km
1km 1km 1km

Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout
Core Workout Core Workout Core Workout Core Workout
 Thu Rest Recovery: 6km Run: 10km Run: 14km Long: 18km Long: 18km

VO2 Max: 10 x VO2 Max: 12 x VO2 Max: 14 x

Fri VO2 Max: 6 x 400m VO2 Max: 8 x 400m VO2 Max: 8 x 400m
400m 400m 400m

Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Long: 22km w/ Long: 24km w/ Long: 26km w/

Sun Long: 18km Long: 20km Long: 22km
strides strides strides

Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km

Tue Rest Run: 10km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km

Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout
Core Workout Core Workout Core Workout Core Workout
7
11th
Race Thu Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m
Sep
Preparation
Fri Rest Recovery: 5km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Race Series ½ Race Series ½ Race Series ½ Race Series ½ Race Series ½ Race Series ½
Sat
MARATHON  MARATHON  MARATHON  MARATHON  MARATHON  MARATHON 

Sun Recovery: 4km Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 14km

Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km

LT Interval: 10 x LT Interval: 10 x LT Interval: 12 x

Tue Run: 10km Run: 10km LT Interval: 8 x 1km
1km 1km 1km

Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout
6 Core Workout Core Workout Core Workout Core Workout
18th
Recovery
Sep VO2 Max: 10 x VO2 Max: 12 x VO2 Max: 16 x
Thu Run: 10km VO2 Max: 8 x 400m VO2 Max: 8 x 400m
400m 400m 400m

Fri Rest Recovery: 5km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km

Sat Long:16km Long:18km Long: 20km Long:20km Long:22km Long 22km

Sun Recovery: 4km Recovery: 6km Recover: 8km Recovery: 10km Recovery: 12km Recovery: 14km

Mon Rest Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km

Tue Run:10km Run: 12km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km

Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km

Wed Core Workout Core Workout
Core Workout Core Workout Core Workout Core Workout
25th 5
Sep Thu Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m

Fri Rest Rest Recovery: 6km Recovery: 6km Recovery: 6km Recovery: 6km

Sat Recovery: 3km Recovery: 4km Recovery: 4km Recovery: 4km Recovery: 4km Recovery: 4km

Sun Long: 22km Long: 24km Long: 26km Long: 28km Long: 30km Long: 32km

Mon Recovery 4km Recovery 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 8km

Tue Rest Rest Rest Rest Rest Rest

LT Interval: 10 x
Wed Run:12km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km
1km

4 Thu Rest Rest Rest Recovery: 14km Recovery: 16km Recovery: 16km
2nd
3/4 Race
Oct VO2 Max: 10 x VO2 Max: 10 x VO2 Max: 10 x
Taper Fri Run: 10km Recovery: 6km VO2 Max: 8 x 400m
400m 400m 400m

Sat Rest Rest Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km

Sun
Irish ¾  Irish ¾ Irish ¾ Irish ¾ Irish ¾ Irish ¾
8th MARATHON MARATHON MARATHON MARATHON MARATHON MARATHON
Oct

9th 3 Mon Rest Rest Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 8km
Oct
Taper
Tue LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km

Wed Rest Rest Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km

Thu Run: 12km Run: 10km Run: 10km Run: 14km Run: 16km Run: 16km

Fri Rest VO2 Max: 6 x 400m VO2 Max: 6 x 400m VO2 Max: 6 x 400m VO2 Max: 8 x 400m VO2 Max: 8 x 400m
 Sat Rest Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 10km

Run: 14km w/ Run: 14km w/ Run: 14km w/ Run: 16km w/ Run: 16km w/ Long: 18km w/
Sun
strides strides strides strides strides strides

Mon Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 12km

Tue LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km

Wed Recovery: 5km Recovery: 5km Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 8km

16th 2
Thu Rest Rest Rest Rest Rest Rest
Oct Taper
Fri Strides: 10 x 60m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m

Sat Recovery: 6km Recovery: 6km Recovery: 10km Recovery: 10km Recovery: 14km Recovery: 14km

Sun Recovery: 10km Recovery: 10km Recovery: 15km Recovery: 15km Recovery: 18km Recovery: 18km

Mon Rest Rest Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 10km

Tue LT Interval: 2 x 1km LT Interval: 3 x 1km LT Interval: 3 x 1km LT Interval: 3 x 1km LT Interval: 4 x 1km LT Interval: 4 x 1km

Wed Rest Rest Rest Rest Rest Rest

1
Thu Strides: 10 x 60m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m
23rd Final Taper
Oct & RACE Fri Recovery: 4km Recovery: 4km Recovery: 6km Recovery: 6km Recovery: 6km Recovery: 6km
DCM
Sat Rest Rest Rest Rest Recovery: 4km Recovery: 4km

Sun
DUBLIN CITY DUBLIN CITY DUBLIN CITY DUBLIN CITY DUBLIN CITY DUBLIN CITY
29th MARATHON MARATHON MARATHON MARATHON MARATHON MARATHON
Oct

Mon Recovery walk 2km Recovery 3km Recovery 5km Recovery 5km Recovery 6km Recovery 6km

Tue Rest Rest Rest Rest Rest Rest

Wed Recovery 4km Recovery 4km Recovery 6km Recovery 6km Recovery 6km Recovery 6km
0
30th
Race Thu Rest Rest Rest Rest Rest Rest
Oct
Recovery
Fri Recovery: 4km Recovery: 4km Recovery: 6km Recovery 6km Recovery 6km Recovery 6km

Sat Rest Rest Rest Recovery: 8km Recovery: 8km Recovery: 8km

Sun Rest Rest Rest Rest Rest Rest

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