Champion Sports Cork City Marathon and Marathon Relay 2008....Part 1 of 12 by Mick Dooley, Cork BHAA

(Mick Dooley of the Cork Business Houses Athletic Association is writing a 12 part series of articles for the Evening Echo. He has very kindly sent them on to me so that I can put them up here on this blog. They are written with the beginner in mind. Part 1 is based on 12 weeks to go, about the 10th of March)

As you know the marathon and marathon relay was official launched during the week with Champion Sports named as the title sponsors. This is a very exciting prospect for the event and should bring plenty of countrywide interest in the event this year. 2007 saw over 5000 entries in both events and it is expected to add at least another 3000 to that this year. Once again with the success of last years relay event it is expected to have a further increase here with relay legs from 4 to 7 miles.

The Course
This year the Marathon route will remain very similar to last year with the spectacular Start and finish areas in Patrick Street remaining the same. Some small adjustments may be needed at certain parts throughout the course with safety of runners and disruption to the public in mind. This year it is expected to have a relay change over at the half marathon point giving individual relay runners an opportunity to run a half marathon leg.

Entries
Entry list to date there is almost 500 marathon entries with 20% of these entries from outside of Ireland and now with entry forms freely available in sports stores and leisure clubs it would be hoped that entries would pick up before the increase of entry fee on March 31st . Full details of entry fees and closing dates are on the website at www.corkcitymarathon.ie or for entry forms contact the marathon office at 021-4924170

Preparation
For anyone intending in doing this years marathon they should have a good base mileage built up already and should have at least experienced a 10 mile run.The best way to start your preparation is to send in an entry form and then plan your training schedule from there and of course relay runners should get involved in regular training and link up with a few training partners to put a team together.

For anyone not already following a training Schedule please find the following which may be of assistance

Champion Sports Cork City Marathon 2008
Week 1 of the 12 week training plan (Intended for 10th March)

Beginners
Mon - 30 mins easy, Tue - Rest, Wed - 45 min easy, Thurs - Rest, Fri - 30 min easy, Sat - Rest, Sun - 60 min run/walk.

Improvers
Mon - 45 mins easy, Tues - 60 min easy, Wed - Rest, Thurs - 40 min include hills, Fri - Rest, Sat - warm up, 20 mins fast and then warm down, Sun - 1.5 hours easy.

Serious Runners
Mon - 45 mins easy, Tues - warm up, 12 x 1 min hard, warm down, Wed - 60 mins steady, Thurs - warm up, 6 x 3 mins hard, warm down, Fri - Rest, Sat - 45 mins easy, Sun - 1.5 hours steady.

The above plan may be varied between off road and track and rest days may include cross training or light gym work

Regards........Mick Dooley, Cork BHAA 087-9790806 , Cork City Marathon