Sunday 9th October 2016 10:00am

2016 3/4 Marathon Schedule

Go back to Training Section

Target Marathon Time Completion Sub-4 Sub-3:30 Sub-3 Sub 2:45 Sub 2:30
Max Weekly KMs < 60 KM 60-70 KM 70-90 KM 90-110 KM 110-140 KM > 140 KM
W/C Remaining Day Novice Intermediate 1 Intermediate 2 Advanced 1 Advanced 2 Elite
4th July 17

Endurance
Mon Run: 5km Run: 6km Run: 8km Run: 10km Run: 10km Run: 12km
Tue Run: 5km LT Tempo: 5km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km
Wed Rest Core Workout Core Workout Core Workout Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Run: 8km w/ strides Run: 10km w/ strides Run: 10km w/ strides Run: 14km w/ strides Long: 18km w/ strides Long: 18km w/ strides
Fri Recovery: 4km LT Tempo: 4km LT Tempo: 7km LT Tempo: 8km LT Tempo: 8km LT Tempo: 10km
Sat Rest Rest Rest Recovery: 8km Recovery: 10km Recovery: 10km
Sun Run: 10km Run: 16km Run: 16km Long: 18km Long: 24km Long: 26km
11th July 16

Recovery
Mon Rest Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km
Tue Run: 8km LT Interval: 4 x 1km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Thu Run: 6km  w/ strides Run: 10km  w/ strides Run: 10km  w/ strides Run: 10km  w/ strides Run: 10km  w/ strides Run: 10km  w/ strides
Fri Rest Rest Rest Recovery: 8km Recovery: 10km Recovery: 10km
Sat Run: 12km Run: 14km Run:16km Run: 18km Run: 20km Run: 22km
Sun Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km
18th July 15

Endurance
Mon Rest Rest Run: 10km Run: 10km Run: 12km Recovery: 8km
Run: 12km
Tue Run: 8km LT Tempo: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 10km LT Tempo: 12km
Wed Core Workout Core Workout Core Workout Core Workout Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu LT Interval: 10 x 400m LT Interval: 10 x 400m LT Interval: 10 x 600m LT Interval: 10 x 600m LT Interval: 10 x 800m LT Interval: 10 x 1km
Fri Rest Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
Sat Run: 12km Run: 16km Run: 16km Long: 18km Long: 24km Long: 28km
Sun Recovery: 4km Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
25th July 14

Endurance
Mon Rest Rest Rest Run: 10km w/ strides Run: 14km w/ strides Run: 16km w/ strides
Tue LT Interval: 3 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 7 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Thu Run: 10km w/ strides Run: 10km w/ strides Run: 10km w/ strides Run: 14km w/ strides Long: 18km w/ strides Long: 18km w/ strides
Fri Rest Rest LT Tempo: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 10km
Sat Rest Run: 10km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 16km
Sun Run: 14km Long: 18km Long: 20km Long: 24km Long: 28km Long: 30km
1st Aug 13

Endurance
Mon Rest Recovery: 5km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 8km
Run: 12km
Tue LT Interval: 2 x 2km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Thu Run: 10km w/ strides Run: 10km w/ strides Run: 10km w/ strides Run: 12km w/ strides Run: 12km w/ strides Run: 14km w/ strides
Fri Rest Rest Rest Recovery: 8k Recovery: 10km Recovery: 12km
Sat Run: 16km Run: 18km Run: 20km Run: 24km Run: 24km Run: 26km
Sun Recovery: 5km Recovery: 5km Recovery: 8km Recovery: 8km Recovery: 12km Recovery: 12km
8th Aug 12

Endurance
Mon Rest Rest Run: 10km Run: 10km Run: 12km Recovery: 8km
Run: 12km
Tue LT Interval: 5 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km LT Interval: 10 x 1km LT Interval: 10 x 1km LT Interval: 12 x 1km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Thu Run: 10km w/ strides Run: 10km w/ strides Run: 10km w/ strides Run: 14km w/ strides Long: 18km w/ strides Long: 18km w/ strides
Fri Rest Recovery: 6km LT Tempo: 8km LT Tempo: 10km LT Tempo: 12km LT Tempo: 14km
Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 14m
Sun Long: 18km Long: 22km Long: 22km Long: 24km Long: 28km Long: 32km
15th Aug 11

Recovery
Mon Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km
Tue Run: 10km w/ strides Run: 10km w/ strides LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Thu Run: 10km w/ strides Run 10km w/ strides Run 10km w/ strides Run 10km w/ strides Run 12km w/ strides Run 14km w/ strides
Fri Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 12km
Sat LT Interval: 3 x 2km off 3 mins LT Interval: 4 x 2km off 3mins LT Interval: 4 x 2km off 2mins LT Interval: 5 x 2km off 2min LT Interval: 5 x 2km off 2min LT Interval: 6 x 2km off 2min
Sun Long: 16km Long: 20km Long: 24km Long: 24km Long: 28km Long: 30km
22nd Aug 10

LT & Endurance
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 8km
Run: 12km
Tue LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 10 x 1km LT Interval: 10 x 1km LT Interval: 12 x 1km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Rest Rest Run: 10km Run: 14km Long: 18km Long: 18km
Fri Run: 12km w/ strides Run: 14km w/ strides Run: 16km w/ strides Run: 16km w/ strides Run: 16km w/ strides Run: 16 w/ strides
Sat PHOENIX PARK 10 MILES PHOENIX PARK 10 MILES PHOENIX PARK 10 MILES PHOENIX PARK 10 MILES PHOENIX PARK 10 MILES PHOENIX PARK 10 MILES
Sun Recovery: 4km Recovery: 5km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
29th Aug 9

LT & Endurance
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 8km
Run: 12km
Tue LT Interval: 3 x 2km LT Interval: 4 x 2km LT Interval: 4 x 2km LT Interval: 5 x 2km LT Interval: 6 x 2km LT Interval: 8 x 2km
Wed Core Workout Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Run: 10km Run: 10km Run: 10km Run: 14km Long: 18km Long: 18km
Fri Rest Run: 8km VO2 Max: 8 x 400m VO2 Max: 10 x 400m VO2 Max: 10 x 400m VO2 Max: 10 x 400m
Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
Sun Run: 18km w/ strides Long: 24km w/ strides Long: 26km w/ strides Long: 28km w/ strides Long: 30km w/ strides Long: 32km w/ strides
5th Sep 8

LT & Endurance
Mon Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 8km
Run: 12km
Tue LT Interval: 6 x 1km LT Interval: 7 x 1km LT Interval: 8 x 1km LT Interval: 10 x 1km LT Interval: 10 x 1km LT Interval: 12 x 1km
Wed Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Rest Recovery: 6km Run: 10km Run: 14km Long: 18km Long: 18km
Fri VO2 Max: 6 x 400m VO2 Max: 8 x 400m VO2 Max: 8 x 400m VO2 Max: 10 x 400m VO2 Max: 12 x 400m VO2 Max: 14 x 400m
Sat Rest Rest Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
Sun Long: 18km Long: 20km Long: 22km Long: 22km w/ strides Long: 24km w/ strides Long: 26km w/ strides
12th Sep 7

Recovery
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km
Tue Rest Run: 10km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km
Wed Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m
Fri Recovery: 4km Recovery: 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
Sat VO2 Max: 6 x 400m VO2 Max: 8 x 400m VO2 Max: 8 x 400m VO2 Max: 10 x 400m VO2 Max: 10 x 400m VO2 Max: 12 x 400m
Sun Long: 24km w/ strides Long: 26km w/ strides Long: 28km w/ strides Long: 30km w/ strides Long: 32km w/ strides Long: 34km w/ strides

19th

Sep

6

Race Preparation
Mon Rest Rest Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km
Tue Run: 10km Run: 10km LT Interval: 8 x 1km LT Interval: 10 x 1km LT Interval: 10 x 1km LT Interval: 12 x 1km
Wed Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Run: 10km VO2 Max: 8 x 400m VO2 Max: 8 x 400m VO2 Max: 10 x 400m VO2 Max: 12 x 400m VO2 Max: 16 x 400m
Fri Rest Recovery: 5km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 16km
Sat PHOENIX PARK ½ MARATHON  PHOENIX PARK ½ MARATHON PHOENIX PARK ½ MARATHON PHOENIX PARK ½ MARATHON PHOENIX PARK ½ MARATHON PHOENIX PARK ½ MARATHON
Sun Recovery: 4km Recovery: 6km Recover: 8km Recovery: 10km Recovery: 12km Recovery: 14km
26th Sep 5

Race Preparation
Mon Rest Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 10km
Tue Run:10km Run: 12km LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km
Wed Core Workout Core Workout Recovery: 8km
Core Workout
Recovery: 10km
Core Workout
Recovery: 10km
Core Workout
Recovery: 12km
Core Workout
Thu Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m Strides: 10 x 100m
Fri Rest Rest Recovery: 6km Recovery: 6km Recovery: 6km Recovery: 6km
Sat Recovery: 3km Recovery: 4km Recovery: 4km Recovery: 4km Recovery: 4km Recovery: 4km
Sun Long: 22km Long: 24km Long: 26km Long: 28km Long: 30km Long: 32km

3rd 

Oct

4

Taper
Mon Recovery 4km Recovery 6km Recovery: 8km Recovery: 10km Recovery: 12km Recovery: 8km
Tue Rest Rest Rest Rest Rest Rest
Wed Run:12km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km LT Interval: 10 x 1km
Thu Rest Rest Rest Recovery: 14km Recovery: 16km Recovery: 16km
Fri Run: 10km Recovery: 6km VO2 Max: 8 x 400m VO2 Max: 10 x 400m VO2 Max: 10 x 400m VO2 Max: 10 x 400m
Sat Rest Rest Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km
Sun ¾ MARATHON ¾ MARATHON ¾ MARATHON ¾ MARATHON ¾ MARATHON ¾ MARATHON
10th Oct 3

Taper
Mon Rest Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 8km
Tue LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km
Wed Rest Rest Recovery: 6km Recovery: 8km Recovery: 8km Recovery: 10km
Thu Run: 12km Run: 10km Run: 10km Run: 14km Run: 16km Run: 16km
Fri Rest VO2 Max: 6 x 400m VO2 Max: 6 x 400m VO2 Max: 6 x 400m VO2 Max: 8 x 400m VO2 Max: 8 x 400m
Sat Rest Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 10km
Sun Run: 14km w/ strides Run: 14km w/ strides Run: 14km w/ strides Run: 16km w/ strides Run: 16km w/ strides Long: 18km w/ strides
17th Oct 2

Taper
Mon Recovery: 8km Recovery: 8km Recovery: 10km Recovery: 10km Recovery: 12km Recovery: 12km
Tue LT Interval: 4 x 1km LT Interval: 5 x 1km LT Interval: 5 x 1km LT Interval: 6 x 1km LT Interval: 8 x 1km LT Interval: 8 x 1km
Wed Recovery: 5km Recovery: 5km Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 8km
Thu Rest Rest Rest Rest Rest Rest
Fri Strides: 10 x 60m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m
Sat Recovery: 6km Recovery: 6km Recovery: 10km Recovery: 10km Recovery: 14km Recovery: 14km
Sun Recovery: 10km Recovery: 10km Recovery: 15km Recovery: 15km Recovery: 18km Recovery: 18km
24th Oct 1

Taper & RACE
Mon Rest Rest Recovery: 8km Recovery: 8km Recovery: 8km Recovery: 10km
Tue LT Interval: 2 x 1km LT Interval: 3 x 1km LT Interval: 3 x 1km LT Interval: 3 x 1km LT Interval: 4 x 1km LT Interval: 4 x 1km
Wed Rest Rest Rest Rest Rest Rest
Thu Strides: 10 x 60m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m Strides: 10 x 80m
Fri Recovery: 4km Recovery: 4km Recovery: 6km Recovery: 6km Recovery: 6km Recovery: 6km
Sat Rest Rest Rest Rest Recovery: 4km Recovery: 4km
Sun DUBLIN CITY MARATHON DUBLIN CITY MARATHON DUBLIN CITY MARATHON DUBLIN CITY MARATHON DUBLIN CITY MARATHON DUBLIN CITY MARATHON
31st Oct 0

Race
Mon Recovery 3km Recovery 3km Recovery 6km Recovery 6km Recovery 6km Recovery 6km
Tue Rest Rest Rest Rest Rest Rest
Wed Recovery 4km Recovery 4km Recovery 6km Recovery 6km Recovery 6km Recovery 6km
Thu Rest Rest Rest Rest Rest Rest
Fri Recovery: 4km Recovery: 4km Recovery: 6km Recovery 6km Recovery 6km Recovery 6km
Sat Rest Rest Rest Recovery: 8km Recovery: 8km Recovery: 8km
Sun Rest Rest Rest Rest Rest Rest

Go back to Training Section
Athlone 3 quarter on Facebook Athlone 3 quarter on Twiter