Training

Eating actively

Balanced healthy eating for athletes.
PDF iconEating Actively

Fundamentals of Sports Nutrition

Here are some of the fundamental "rules" that you can bear in mind when planning your diet for endurance running.
PDF iconFundamentals of Sports Nutrition

Top 10 Foods for runners

Foods for fueling your running training.
PDF iconTop 10 Foods for runners

Top 10 nutrition tips for runners

The importance of an effective running diet.
PDF iconTop 10 nutrition tips for runners

Race day preparation, post race recovery and injury prevention

This leaflet provides advice from the Irish Society of Chartered Physiotherapists for you marathon preparations.
PDF iconISCP marathon preparation advice leaflet

21-week training programme

Coach Brendan O'Shea presents a 21-week programme calculated to have you bright-eyed and bushy-tailed come the biggest day on the calendar.
PDF icon21-week training programme

Pace calculator

Link to pace calculator on active.com

Injury prevention

Download a presentation covering: Types of Sport Injuries, Biomechanics & Muscle Imbalance, Common Running Injuries, Causes & Treatment, How to Avoid, P.R.I.C.E Regime, Stretching & Dynamic Warm up
PDF iconInjury prevention

The "get-you-around" programme

The get-you-around plan is just that, to help first timers get to the finish line. Because the distances covered are fairly short, consistency is vital for this schedule.

Most of the runs can be done in less than half an hour, so you must find time to run three days a week during weekdays. The two long runs in this part of the programme are vital. If you have done nothing like this before, do it in loops from home of four to six miles each, so that you can call in for a drink or to leave surplus clothing.

The drawback is that is mentally tougher to go out for another lap when you are tired. :-(

Days 1-7
  1. Rest
  2. 20 mins jogging, with stops when needed
  3. Rest
  4. 20 mins jogging (you may walk, but don't count the time you do so)
  5. Rest
  6. 25 mins jogging and walking
  7. 55-60 mins jogging and walking Days 8-1
Days 8-14
  1. Rest
  2. 20-25 mins jogging
  3. Rest
  4. 20-25 mins jogging
  5. Rest
  6. 25-30 mins jogging and walking
  7. 80-90 mins jogging and walking
Days 15-21
  1. Rest
  2. 20 mins jogging
  3. Rest
  4. 25 mins jogging
  5. Rest
  6. 25 mins jogging non-stop
  7. As Day 16, but with less walking
Days 22-28
  1. Rest
  2. 25 mins jogging
  3. Rest
  4. Timed run round your course (20-30 mins)
  5. Rest
  6. 15 mins brisk continuous
  7. 75-80 mins, alternating 10 mins running, 3 mins walking
Days 29-35
  1. Rest
  2. 20-25 mins run, with a few fast bursts
  3. Rest
  4. 15 mins fast continuous
  5. Rest
  6. 20 mins easy jog
  7. 10k road race or 90 mins walk-jog
Days 36-42
  1. Rest
  2. 25-30 mins steady
  3. Rest
  4. Warm up, then 8 x 30 secs uphill fast/jog down
  5. Rest
  6. 25-30 mins steady
  7. 42 60 mins jogging, walking as little as possible
Days 43-49
  1. Rest
  2. 30 mins steady
  3. 30 mins run, including 6 x 1 min fast/2 mins jog
  4. 5 mins jog, 10-15 mins brisk, 5 mins jog
  5. Rest
  6. 30 mins steady
  7. 8 miles endurance run, walking when necessary
Days 50-56
  1. Rest
  2. 30 mins run, inc. 4 x 60 seconds fast and 4 x 30 secs fast
  3. Rest
  4. Warm up, 2 miles timed, 5 mins jog
  5. Rest
  6. 20 mins easy
  7. Half-marathon race or 12 miles endurance
Days 57-63
  1. Rest
  2. 30 mins steady
  3. Warm up, 2 x 1 mile, timed, with 5 mins rest
  4. 25 mins easy
  5. Rest
  6. 30 mins steady, working harder up hills
  7. 9-10 miles endurance, walking when necessary
Days 64-70
  1. Rest
  2. 25-30 mins easy
  3. Warm up, 3 miles timed
  4. 20 mins steady
  5. Rest
  6. 25-30 mins steady, less if racing next day
  7. Half-marathon race, or two-hour run with friends
Days 71-77
  1. Rest
  2. 20 mins easy
  3. Warm up, 3 x 1 mile timed, as Day 59
  4. 20 mins easy
  5. Rest
  6. 35 mins at marathon pace
  7. 16-18 miles easy, the last big one - walk 5 mins in each hour
Days 78-84
  1. Rest
  2. 20 mins easy
  3. Warm up, 3 miles timed, as Day 66
  4. 40 mins steady, marathon pace
  5. Rest
  6. 20 mins easy
  7. 10 miles or race 6-10 miles
Days 85-91
  1. Rest
  2. 20 mins easy
  3. 35 mins at marathon pace
  4. Warm up, 2 x 1 mile timed
  5. Rest
  6. 20 mins easy
  7. 50 mins at marathon pace. Rehearse your pre-race preparation
Days 92-99
  1. Rest
  2. 20 mins easy
  3. Rest
  4. 10-min warm-up, 6 x 30 secs strides/60 secs jog
  5. Rest
  6. Warm up, 2 miles at race pace
  7. 20 mins jog, in racing gear
  8. The Great Day