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Dublin Marathon Schedule 2019

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

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.

Week 1

01/07/19-07/07/19

Monday  
Tuesday Regent's Park. 5 miles Easy (55 mins)
Wednesday  
Thursday 3 x {800m (10k pace=4'31'') 400m (5k pace=2'10'') 400m (1m pace=2'02'') [3min]}. Total distance 4800m.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

08/07/19-14/07/19

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday 3x (400m (mile) into 1600m (10k pace=9'03'') [3min]). Total distance 6000m
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

15/07/19-21/07/19

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday 4x (1600m (10k pace=9'03'') [3min]). Total distance 6400m
Friday  
Saturday  
Sunday Summer League: Chasers 10k

Week 4

22/07/19-28/07/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 12x (200m (mile) [200m jog]). Total distance 4800m
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 5

29/07/19-04/08/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 5x (1600m (10k pace=9'03'') [3min]). Total distance 8000m. Less fast runners to do 3-4x
Friday  
Saturday  
Sunday Vanguard Way Half Marathon (Croydon) or Something Wild Running Festival Trail Half Marathon (Dartmoor)

Week 6

05/08/19-11/08/19

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 10x (400m) (10k) [1min]). Total distance 4000m
Friday  
Saturday  
Sunday 2h run, approx 33% easy, 33% steady, 33% marathon pace - use Summer League Battersea 10K for marathon pace

Week 7

12/08/19-18/08/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 10x 400m (5k pace=2'10'') [2min]. Total distance 4000m
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 8

19/08/19-25/08/19

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03)
Wednesday  
Thursday 10x 600m (5k pace=3'15'') [2min]. Total distance 6000m (option of 8-9x)
Friday  
Saturday  
Sunday Woldingham Half Marathon

Week 9

26/08/19-01/09/19

"Do two legs of the Essex Way perhaps on Sunday?"

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32)
Wednesday  
Thursday 8x 800m (5k pace=4'20'') [2min]. Total distance 6400m (option of 6-7x)
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 10

02/09/19-08/09/19

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 5x (400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)) [2min]. Total distance 5000m (Option of 4x)
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 11

09/09/19-15/09/19

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday 6x (400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)) [2min]. Total distance 6000m (Option of 4-5x)
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 12

16/09/19-22/09/19

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.

Week 13

23/09/19-29/09/19

Monday  
Tuesday Paddington. 5 miles Easy (55 mins)
Wednesday  
Thursday 7x 1,000m (5k pace=5'25'') [3min]. Total distance 7000m (Option of 5-6x)
Friday  
Saturday  
Sunday Ealing Half Marathon

Week 14

30/09/19-06/10/19

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 35 minute Paarlauf (5k)
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 15

07/10/19-13/10/19

"Alternatively, Cabbage Patch 10 mile"

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 12 x 400m (1m pace=2'02'') [200m walk]
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 16

14/10/19-20/10/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 17

21/10/19-27/10/19

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.

Monday  
Tuesday 12x200m strides. Jog recovery
Wednesday  
Thursday 2 miles Easy (22 mins)
Friday  
Saturday  
Sunday Race Day

 

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: