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Dublin Marathon Schedule 2019

This schedule assumes you are already able to run for 1h30 continuously.

This week:

5 weeks 2 days to go

This Sunday is a race day preparation race. Don't go mad, do no more at race pace than suggested, and if you're not feeling it, take it easy throughout.

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday 8x 800m (5k pace=4'20'') [2min]. Total distance 6400m (option of 6-7x)
Friday  
Saturday  
Sunday 20 miles. Start at Richmond? If it will take you longer than 2h45, do it at 100% easy pace. Otherwise if it will take you longer than 2h15, max 6 miles race pace. Faster runners can do 50% at race pace.

Customization

The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Regent's Park. 5 miles Easy (55 mins) 3 x {800m (10k) 400m (5k) 400m (1m) [3min]}. Total distance 4800m.  9 miles Easy (1h40)
01 Jul to 07 Jul
Week 2
 2 x 10min Kenyan Hills 3x (400m (mile) into 1600m (10k) [3min]). Total distance 6000m  11 miles Easy (2h02)
08 Jul to 14 Jul
Week 3
 2x15min Kenyan Hills 4x (1600m (10k) [3min]). Total distance 6400m  Summer League: Chasers 10k
15 Jul to 21 Jul
Week 4
 Heath. 6 miles Steady (1h01) 12x (200m (mile) [200m jog]). Total distance 4800m  12 miles Easy (2h13)
22 Jul to 28 Jul
Week 5
 Heath. 6 miles Steady (1h01) 5x (1600m (10k) [3min]). Total distance 8000m. Less fast runners to do 3-4x  Vanguard Way Half Marathon (Croydon) or Something Wild Running Festival Trail Half Marathon (Dartmoor)
29 Jul to 04 Aug
Week 6
 2x20min Kenyan Hills 10x (400m) (10k) [1min]). Total distance 4000m  2h run, approx 33% easy, 33% steady, 33% marathon pace - use Summer League Battersea 10K for marathon pace
05 Aug to 11 Aug
Week 7
 Heath. 6 miles Steady (1h01) 10x 400m (5k) [2min]. Total distance 4000m  13 miles Easy (2h24)
12 Aug to 18 Aug
Week 8
 Heath. 4 miles Easy, 2 miles Threshold (1h03) 10x 600m (5k) [2min]. Total distance 6000m (option of 8-9x)  Woldingham Half Marathon
19 Aug to 25 Aug
Week 9
 Heath Extension. 9 miles Steady (1h32) 8x 800m (5k) [2min]. Total distance 6400m (option of 6-7x)  16 miles Easy (2h57)
26 Aug to 01 Sep
"Do two legs of the Essex Way perhaps on Sunday?"
Week 10
 Highgate. 7 miles Easy (1h17) 5x (400m (10k) into 400m (3k) into 200m (mile)) [2min]. Total distance 5000m (Option of 4x)  18 miles Easy (3h19)
02 Sep to 08 Sep
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) 6x (400m (10k) into 400m (3k) into 200m (mile)) [2min]. Total distance 6000m (Option of 4-5x)  11 miles Easy (2h02)
09 Sep to 15 Sep
Week 12
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) 8x 800m (5k) [2min]. Total distance 6400m (option of 6-7x)  20 miles. Start at Richmond? If it will take you longer than 2h45, do it at 100% easy pace. Otherwise if it will take you longer than 2h15, max 6 miles race pace. Faster runners can do 50% at race pace.
16 Sep to 22 Sep
This Sunday is a race day preparation race. Don't go mad, do no more at race pace than suggested, and if you're not feeling it, take it easy throughout.
Week 13
 Paddington. 5 miles Easy (55 mins) 7x 1,000m (5k) [3min]. Total distance 7000m (Option of 5-6x)  Ealing Half Marathon
23 Sep to 29 Sep
Week 14
 Highgate. 7 miles Easy (1h17) 35 minute Paarlauf (5k)  13 miles Easy (2h24)
30 Sep to 06 Oct
Week 15
 Highgate. 7 miles Steady (1h11) 12 x 400m (1m) [200m walk]  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
07 Oct to 13 Oct
"Alternatively, Cabbage Patch 10 mile"
Week 16
 Highgate. 7 miles Steady (1h11) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
14 Oct to 20 Oct
Week 17
 12x200m strides. Jog recovery 2 miles Easy (22 mins)  Race Day
21 Oct to 27 Oct
This week take it easy in every way. Don't waste energy on other things like work, housework, gardening or sightseeing. Just chill. Start carb loading on Thursday evening.

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: