Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 1 of 12 by Mick Dooley, Cork BHAA

(Mick Dooley of the Cork Business Houses Athletic Association wrote a 12 part series of articles for the Evening Echo last year. Needless to say, they are as valid this year as last year so I will be republishing them here (...with a few changes) on this website. They are written with the beginner in mind. Part 1 is based on 12 weeks to go, about the 9th of March).

This year (2009), Bord Gais Energy are the main sponsor for the Cork City Marathon and Marathon relay. This is a very exciting prospect for the event and should bring plenty of countrywide interest in the event this year. 2008 saw over 7,000 entries in both events (2007 = 5,000) and it is expected to add another 3,000 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.

Entries.........Entry forms will soon be 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

Bord Gais Energy Cork City Marathon 2009

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