2012 Dublin Marathon Training schedules

jd1983

Hi,

I've recently returned to doing a little running after having a recurring knee injury for the past year and a half. I'm hoping to run the dublin marathon next year and I'm setting 3:30 as a target. Just wondering if anyone knows of any good websites which would give me a long term training schedule to achieve this.

Thanks in advance

average_runner

You wont get a 12 month program. You need to break your year into segments.

From Jan to May concentrate on speed and get a good 10k program. By the end of April have a weekly total of 30 miles. End of May start your marathon program. Pzizfer and Douglas are a common one.

Pick some races also between Jan and May

Hope this helps

ecoli

+1 On the previous recomendations. I am a big fan of long term build up and there is no reason that after a years work you couldn't manage a low 3 marathon if you put the work in.

Given your injury history the main thing I stress is a slow build up of miles over the next few months. Address strengthening exercises and flexibility in and around the knee area to hopefully prevent your injury reoccurring

Here is a lay out I would use (granted this is general rather than an actual plan)

Month 1 - Easy Mileage
This is just about slowly building up the miles and getting back on your feet. Majority of this would be easy running but you can add a bit of pace to perhaps one run a week after you get an initial 2 weeks of easy running in. This up pace should still be slower than MP but slightly quicker than Easy pace

Month 2 - Strength building
Gradually over this month you will introduce some quality work. This does not include intervals but rather Tempo running / MP running / hill running. Bear in mind the hill running at this stage would be based on form and as such they are steep hills that are run at moderate effort (10k- HM pace) with sufficient recovery. During this month the mileage should still continue to increase but stick to the rule of either adding miles or a quality session per week but not both. So perhaps Week 1 of this month change one training session to a quality one Week 2 increase the miles Week three add another session (if mileage is sufficient) and Week 4 miles.

Month 3 - Rhythm running
At this stage you should be up to a decent mileage level and aerobic base. From here you can start to include some 10k paced work. At this stage you can also include a few races to keep you motivated. Main thing is that even though you are racing the mileage is kept consistently fairly high. Stick to shorter intervals if you are to use them 400s/600s with very short recovery. Tempos and hills still alternated into schedule along with the rhythm running

Month 4 - 5/10k specific racing
Here you can start to stretch out the intervals to do as high as 1000m/2000m. Some 5k paced work along with the 10k paced work should be used at this stage with a few races of 5k-10m (though I would advise sticking to the shorter end of this spectrum. Hill work can also be used but the emphasis changed effort should be higher, steepness of the hill slightly reduced and recoveries should be slightly shorter. Here the hills are used to develop fitness rather than form

Month 5 - Continuation of Month 4

Month 6 - Step back period
Here is two weeks of down time no set plan but rather as long as you keep number of days you train the same just run on feel. After these two weeks you should feel mentally fresh which will lead you into.....................

Marathon Schedule

A0

jd1983 wrote: »

Hi,

I've recently returned to doing a little running after having a recurring knee injury for the past year and a half. I'm hoping to run the dublin marathon next year and I'm setting 3:30 as a target. Just wondering if anyone knows of any good websites which would give me a long term training schedule to achieve this.

Thanks in advance

To answer your question: no I don't. The problem with websites is that they give generic advice, nothing subjective / tailored to your needs. Also, every single training plan has its limitations, there's no magic formulae. That's why it's better to know "how your engine works" (whether you test yourself every now and again or you do a lab. test) and then do your own training plan accordingly. As long as you follow basic training principles (for example: specificity, progression, planification, recovery) and train as you feel, you are fine. Progression and recovery are the important ones, as you've been injured... If you manage to get a few months of consistent training with no injury then you can fine tune your plan, move on, add longer tempo sessions (which are vital in marathon running) and... improve! Good luck

jd1983

Thanks for the advice.

darraghdog

I took this site for the 2010 Marathon - first time out - and came within a whisker of 3.30... you could build up from 10K plan to half marathon plan to marathon plan.

http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx