CORK CITY COUNCIL

Training

Training Plans

Here you can find various training plans for different levels of fitness. We have 3 plans for each of the race options – the full marathon, the half marathon and the relay, each varying for runner’s experience levels. It should be noted that these plans are suggestions only. Plans are very personal and it’s difficult to do an all-encompassing one that would suit everybody. People can also get injured if following a plan rigidly without taking into consideration how their body feels.

We have training plans for beginners, experienced and very experienced runners, however these plans won’t cater for top level club runners as they will have their own specific individual plans and coaches.

Different plans suit different types of runners. All of these plans are suggestions and should be adapted to suit the free time the runner has. Sometimes you might need to take it easy if you’re feeling injured or you might be able to push on a bit more if you’re feeling comfortable. Nobody should be a slave to a plan. Most experienced runners would change their own plan several times depending on what’s happening in their life or how they feel. Please have a look at these plans and alter them so they suit you. Please also note that running should ideally be supplemented with swimming or light weight sessions if you can find the time. All marathon and half marathon training plans have been created thanks to Eamon Hayes.

Marathon Training Plans

Beginner Marathon Training Plan

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Experienced Marathon Training Plan

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Very experienced Marathon Plan

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Half Marathon Training Plans

Beginner Half Marathon training plan

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Experienced Half Marathon Training Plan

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Very experienced Half Marathon Training Plan

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Relay Training Plans

Beginner Relay Training Plan

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Intermediate Relay Training

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Advanced Relay Training Plan

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