Training Programmes for the 2020 Dungarvan 10 mile...

Last call for the Dungarvan 10 training programmes. I'm closing it off on Wed 20th Nov.

Every year, I put together training programmes for groups of people training for the John Treacy 10 mile road race in Dungarvan.

If anyone is interested in following a programme tailored especially for a 10 mile race then here are the details...

a) A tailored plan based on each individual.

b) Aimed at club & non-club runners who are targeting finish times between 65 and 105 mins.

c) The training programme is sent out by email every two weeks. You will need to provide feedback on your training as this will determine future sessions.


The programme starts on Monday the 18th of November and the cost is €30.

If you are interested then email johndesmondrunning AT gmail DOT com and outline how many days a week you want to train, your target time and some of your recent race times... 5k, 10mile, half-marathon.

10 mile 'Get Around' training plan...

There are a multitude of training plans available for the half-marathon but there are a lot fewer for the 10 mile distance. This basic plan is aimed at newer or non-club runners who just want to 'get around'. There is no speed work in the form of intervals or tempo runs. It's a basic plan for those who aspire to complete a 10 mile race without stopping.

A number of points.....

• To start the course, you must have a basic level of fitness and you must be able to run 3-4 miles easily.
• The runs are done at a slow comfortable pace...i.e. a pace where you can easily hold a conversation with someone running beside you.
• The runs are designed so that there is a rest day between each one. If Tues, Thurs, Sat/Sun doesn't suit then try Mon, Wed, Fri/Sat. The main thing is to keep them spaced out over the week. Don't try to pack everything into 3 days at the weekend.
• The plan is 12 weeks long for a reason...i.e. You build up your fitness at a modest rate. If you try too much in a short space of time then you risk getting injured. Give your body plenty of time to adapt.

Ballycotton 10 : The Ballycotton 10 mile road race is coming up on Sunday the 8th of March 2015. Some of the dates on the plan are as follows....
Starts Tues 16th Dec 2014
Wk 1 Sunday = 21st Dec
Wk 2 Sunday = 28th Dec
Wk 3 Sunday = 4th Jan
Wk 4 Sunday = 11th Jan
Wk 5 Sunday = 18th Jan
Wk 6 Sunday = 25th Jan
Wk 7 Sunday = 1st Feb
Wk 8 Sunday = 8thFeb
Wk 9 Sunday = 15th Feb
Wk 10 Sunday = 22nd Feb
Wk 11 Sunday = 1st Mar
Wk 12 Sunday = 8th Mar

Mallow 10 : The Mallow 10 mile road race is coming up on Sunday the 22nd of March 2015. Some of the dates on the plan are as follows....
Starts Tues 30th Dec 2014
Wk 1 Sunday = 4th Jan
Wk 2 Sunday = 11th Jan
Wk 3 Sunday = 18th Jan
Wk 4 Sunday = 25th Jan
Wk 5 Sunday = 1st Feb
Wk 6 Sunday = 8thFeb
Wk 7 Sunday = 15th Feb
Wk 8 Sunday = 22nd Feb
Wk 9 Sunday = 1st Mar
Wk 10 Sunday = 8th Mar
Wk 11 Sunday = 15th Mar
Wk 12 Sunday = 22nd Mar

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 12 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 12 is based on 2 weeks to go, about the 25th of May).

Bord Gais Cork City Marathon

Pre Race...

a) Get your kit ready and pin on your race number to the front of your running vest (if you are in the relay ensure you have a number on your back also). Be careful with your race number, your disposable chip will be attached and do not swap with anyone else.

b) If you are part of a relay team, make sure you issue team relay numbers x 2 to all your team members.

c) Pin your chip and pin number on to your vest securely.

d) Make arrangements to meet family and friends after the race.

e) Tell plenty of friends that you are doing the race and invite them along on race day.

Race Day 1st June...

a) Get up early and have a good breakfast about 3 hours before the start. Do not be hungry on the start line

b) Get to the start line in plenty of time and relax.

c) Know where you are going to meet your family and friends out along the course and give them your drink and food.

d) At the start, be careful not to get caught up in the fast start. Go at your own pace and relax into the start.

e) Give yourself an idea of what you want to achieve and treat the marathon with respect.

f) Avail of all the water stations. Take a little at each one whether you need it or not. It is too late to start drinking when you fell thirsty.

g) If you are running the marathon, it would be important that you do not stop. Keep the feet going, no matter how slowly. If you stop at all, it is very hard to get going again as your body tends to switch off and the lactic acid kicks in.

h) Be careful not to join in with a group of runners that come at you from behind. They may seem to be running at your pace but they might be running at 10 to 15 seconds per mile faster than you.

i) Be careful of relay runners, they may be all over the place.

j) Do not panic if you lose time, you have 26 miles to make it up.

Bord Gais Cork City Marathon Training Guide

Week 12 of a 12 week training plan

Beginners

Mon Rest, Tue Rest, Wed 30mins at marathon pace, Thurs Rest, Fri 30mins brisk, Sat Rest, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Improvers

Mon 30mins easy, Tues 45mins steady, Wed rest, Thurs 30mins easy, Fri Rest, Sat Rest, Sun 20min jog or walk, Monday 1st June Cork City Marathon

Serious Runners

Mon 30mins easy, Tues Rest, Wed 10x1min, Thurs Rest, Fri 30mins easy, Sat Rest or jog, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Comments...I would just like to thank Mick Dooley of the Cork BHAA for his excellent 12 part series on preparing for the Cork City Marathon. He obviously put a lot of effort and time into researching and writing each article. I'm sure it has been of great interest to a lot of new and seasoned runners alike........John Desmond"

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 11 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 11 is based on 2 weeks to go, about the 18th of May).

Bord Gais Cork City Marathon

Final countdown to the marathon day....

Anyone that was out and about over the weekend could hardly but notice the large number of runners getting in their final long run before the big day. Now with just two weeks to go, many marathon runners feel they are drained and would barely complete a half marathon. However, this is perfectly normal and shows that you have correctly completed a good marathon training plan. The body has just been through 3 to 4 months of vigorous training and racing and is finely tuned for the big day.

Tapering...
Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. Reducing weekly and long run mileage during these final two weeks is vitally important so that you will be fully recovered from previous workouts while at the same time, be completely rested for the big event.

Physical Preparation.....Cut back on the distance and intensity of your training runs during the two-week period prior to the marathon, eliminating long and hard efforts.

Listen to your body...... Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy, etc. Keep stretching as much as possible during the couple of weeks prior to the marathon. Consider getting a leg massage no more than two days before the marathon. If you've never had a leg massage, don't try it now! Clip long toe nails and treat blisters and calluses the week or two prior to the marathon. Do not get involved in any over strenuous work at home or in the work place unless absolutely necessary in the next couple of weeks.

Bord Gais Cork City Marathon Training Guide
Week 11 of a 12 week training plan

Beginners

Mon Rest, Tue 30mins easy, Wed Rest, Thurs 60mins brisk or 5 mile race, Fri Rest, Sat 30 mins easy, Sun 10k distance fast

Improvers

Mon 30mins steady, Tues 8x5mins with 3min jog, Wed 75mins easy, Thurs 30 mins fast or 5 mile race, Fri 45mins easy, Sat Rest, Sun 10k distance fast

Serious Runners

Mon 30 mins easy, Tues 12x1 mins fast, Wed 75mins race pace , Thurs 5x3 mins or 5 mile race, Fri Rest, Sat 30 mins easy, Sun 10k distance fast

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 10 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 10 is based on 3 weeks to go, about the 11th of May).

Bord Gais Cork City Marathon

Stewards and Volunteers...In 2007 and 2008, there was a fantastic crew of volunteers who played a vital part in making the marathon day such a success and great credit is due to these people who gave up their free time and became an integral part of the event. Once again an event of this magnitude would not be possible to organize without the assistance of volunteers and stewarts on the day. Thankfully, many of last years crew have come forward with great enthusiasm. However, much more help is needed for this years event, so if you’re willing to help out on the 1st of June, please contact the marathon office, they would love to hear from you. Click on this link for a volunteer registration form. Register your interest in stewarding, being part of a water and food-station team, entertaining the athletes, or just supporting the heroic marathoners and team relay athletes on their way round the course. If you have any novel ideas for race day, be sure to let us know. We're looking for your ideas on how to repeat the success of 2008.

CORK CITY MARATHON & RELAY: How the Relay Works...

There are five relay legs, for teams of two to five individuals. Each team member completes their leg(s) before handing over their team’s wristband (you’ll find that in your race pack at registration) to their team mate at the fixed change-over points. At least one team member must register at City Hall on either Sat. 30th May or Sun 31st May, 10am–6pm. There you’ll collect your 10 race numbers. These will have your team’s number, followed by the letters A, B, C, D or E. There will be two of each letter, one to be worn on the front, the other on your back. NB: the member who is going to cross the finish line MUST wear a pair of race numbers with the letter ‘E’. One of the E numbers will have your timing chip attached. When they cross the line, your time for the race will be electronically clocked. Team members may cover one leg each (in teams of five), or take two or more consecutive legs in whatever combination suits them.

The relay legs vary in distance as follows:

• Start (Patrick’s Street) to near Silversprings Hotel (c. 5.2 miles)

• Silversprings to Ringmahon Road (c. 5.5 miles)

• Ringmahon to Victoria Road (c. 3.2 miles)

• Victoria Road to Model Farm Road (c. 5.9 miles)

• Model Farm Road to finishing line (Patrick’s Street) (c. 6.4 miles)

There are 15 possible configurations for relay teams (below). The tables below give the possible options for sharing the marathon course. Team members are referred to as A, B, C, D or E. Approximate measurements for the relay legs are given in miles. If you train in kilometres, just multiply the distances by 1.609 to convert to kilometres.

Team of 5 (Members A, B, C, D and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

A = 5.2 / B = 5.5 / C = 3.2 / D = 5.9 / E = 6.4

Team of 4 (Members A, B, C and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / B = 5.5 / C = 3.2 / E = 12.3

Option 2: A = 5.2 / B = 5.5 / C = 9.1 / E = 6.4

Option 3: A = 5.2 / B = 8.7 / C = 5.9 / E = 6.4

Option 4: A = 10.7 / B = 3.2 / C = 5.9 / E = 6.4

Team of 3 (Members A,B and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / B = 5.5 / E = 15.5

Option 2: A = 5.2 / B = 14.6 / E = 6.4

Option 3: A = 13.9 / B = 5.9 / E = 6.4

Option 4: A = 5.2 / B = 8.7 / E = 12.3

Option 5: A = 10.7 / B = 9.1 / E = 6.4

Option 6: A = 10.7 / B = 3.2 / E = 12.3

Team of 2 (Members A and E)
Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / E = 21

Option 2: A = 19.8 / E = 6.4

Option 3: A = 10.7 / E = 15.5

Option 4: A = 13.9 / E = 12.3

Bord Gais Cork City Marathon Training Guide

Week 10 of a 12 week training plan

Beginners

Week 10Mon Rest, Tue 45mins steady, Wed one and half hours very easy, Thurs rest, Fri 60mins steady, Sat Rest, Sun two hours easy.

Improvers

Week 10Mon 45mins easy, Tues 3x10mins with 3min jog, Wed 90mins easy, Thurs rest, Fri 45mins steady, Sat Rest or jog, Sun half marathon distance.

Serious Runners

Week 10Mon 45mins easy, Tues 3x10 3mins recovery, Wed 90mins easy, Thurs 5x5mins 2mins recovery or 5k race, Fri Rest or jog, Sat 30mins easy, Sun half marathon distance.

Upcoming Events....IPS / Garda 5Km Road Race - Ringaskiddy

Venue: Pfizer Sports Complex, Ringaskiddy, Co. Cork

Date & Time: Thursday May 14th, 2008 @ 8pm sharp

Contact: Mick Dooley (087-9790806)

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 9 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 9 is based on 4 weeks to go, about the 4th of May).

Cork Marathon Relay Event...

It is now getting very close to marathon day and you'll hear all the hype and talk about the event and you wish you were part of it. Well the good news is that everyone can still can still be part of it in some way. Don’t be disappointed when you see many of your friends on the road on marathon Monday and you feel you could do that also. The marathon relay can also be a very enjoyable event also and is run directly alongside the main event, you can run as little as 4 miles for a short stage or up to 6 miles for a longer stage. If you are a regular fun runner or even took part in the mini marathon in the past, this would be ideal for you. The relay participants will each receive a marathon relay t-shirt and a relay finish medal.

Team members...

The relay team event is quiet simple, there are 5 relay stages varying between 4 and 6 miles and each team member must complete a stage. If you have less than 5 on your team, one person must do a second stage and all 5 stages must be covered by your team. The team may have as little as 2 runners or as many as 5 runners and can be mixed with men and ladies, all work mates, all soul mates, all house mates, all family relay, all dads relay, all mothers relay or all want to be runners!

Team captain...

Each team should have a team captain who is responsible for picking up the race numbers at the city hall on Saturday 30th and Sunday 31st. He/She will be issued with 2 race numbers for each team member , a wrist band to hand over at the relay change points and marathon relay t-shirts for each team member. It is important that that the team captain gives each runner their race number and t-shirt well in advance of the race start and make sure that the first runner has the wrist band for to pass on to runner number 2. Each relay runner will wear 2 numbers, one on the front of the vest and one on the back. These numbers will be a different colour to the main marathon runners (Relay runners usually wear a Blue number). It is also very important that the team member doing the final stage of the relay wears the race number with the chip timing insert for the official timing. The start time will be taken from the official start, relay runners will start the same time as the marathon runners.

Important points to note...

· Buses to and from the relay change over points will be provided and will leave the city hall well in advance of your relay changeover time.

· Please pay particular attention to the time of the last bus to your change point. if you miss that bus, you'll let your team down.

· Make sure you know your team members in advance of race day.

· Do not impede on marathon runners and do not ask them questions while they are competing. You may just be starting your race but they may have 20 miles done. Never the less, you can give them plenty of encouragement at this point by just being on the road .

Please note that due to technical restraints, there will not be an official change over point at the half way stage (13.1 miles). However the half way point will be clearly marked.

Entry forms are still available at major sports centres and from sports outlets and also on the marathon website www.corkcitymarathon.com

Week 9 of a 12 week training plan

Beginners

Mon rest, Tue 4x5mins fast, Wed 75mins easy, Thurs rest, Fri 30mins easy, Sat rest or jog, Sun half marathon distance.

Improvers

Mon 30mins easy, Tues 3x10mins with 5min jog, Wed 90mins easy, Thurs rest, Fri 45mins easy, Sat 30mins easy, Sun 3 hours easy

Serious Runners

Mon 60mins easy, Tues 15x1mins hills, Wed 90mins easy, Thurs 8x5mins or 6mile race, Fri Rest, Sat 45mins easy, Sun 3hours steady pace

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 8 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 8 is based on 5 weeks to go, about the 27th of April).

Run for Charity...

Running a marathon is a great achievement. It gives great personal satisfaction having completed several weeks of intensive training. However, you can also help many other people if you decide to run for a charity. This can make your event much more rewarding, knowing, that you are helping other people while also achieving your goal. You may think that your effort to raise money for charity is of little significance but all charities are based on small amounts of money raised on a continuous basis. So no matter how small your donation is, it will be gratefully received by the charity of your choice. If you have not already found a charity to run for, you can view a comprehensive list of registered charities on the marathon website. You can contact the charity of your choice directly for your race pack.Cork city marathon has not endorsed any particular charity for this year’s event but, has made a comprehensive list of charities available to view, on their website. Charity running is a great way to enable runners to prepare and compete in a classic event as well as raise significant funds for a cause of their choice.

Bord Gais Cork City Marathon Training Guide

Week 8 of a 12 week training plan

Beginners

Mon, 30mins jog, Tue 40mins easy, Wed 60mins steady, Thurs rest, Fri 30mins easy, Sat rest, Sun- two and half hour run

Improvers

Mon 30mins jog, Tues 45mins easy, Wed 90mins easy, Thurs rest, Fri 16x1mins fast, Sat 30mins easy, Sun 20 mile steady pace

Serious Runners

Mon 60mins easy, Tues 12x2mins 1min off, Wed 100mins easy, Thurs 7x5mins with 3mins recovery, Fri 45mins easy, Sat Rest, Sun 20mile steady pace

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 7 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 6 is based on 6 weeks to go, about the 20th of April).

Week 7...Bord Gais Energy Cork City Marathon - Running Injuries

When it comes to marathon training or long distance running, the word injury is a dreaded word to hear but many injuries may not be as bad as first thought. You should not panic or loose hope, many of the everyday aches and pains are caused by high mileage and bad footwear and may be very easily remedied by a short lay off from training and some gentle stretches and a good foot and leg message. If your training is going ok and you are sticking to a plan, a short rest period of 7 to 10 days should not affect your overall preparation and you should not loose your overall fitness because of a short lay off. If you feel pain while running you must stop, do not run through pain simply because you have to complete your long run on a given date, pain means stop.If your injury is more serious, you should immediately seek professional help and advice once and again, even some of the more serious injuries can be treated very successfully with a few treatment sessions. There are numerous sports injuries therapists available that will identify and treat whatever injury is presented. The important thing is that you must give yourself every chance to be on the start line on June 2nd, you have the commitment made, you have the training mileage logged now you must watch the niggling injuries. Two of the most common running injuries worth mentioning are Ankle Sprain and Achilles Tendonitis.

Achilles Tendonitis...........The Achilles tendon is located at the back of the leg just above the heel. The Achilles tendon connects the heel to the lower leg muscles. An Achilles strain is a common sports injury and can often become chronic and prevent any form of running at all. Even with a slight strain you should stop running for at least 7 to 10 days depending with the severity of the injury with a gradual increase to normal training. Achilles tendonitis is generally caused a sudden increase in speed, sharp hill work and bad stretching before and after running. Tight hamstrings and calf muscles also increase the risk of Achilles tendonitis

Ankle Strain.........Ankle sprain affects the ligaments around the ankle and with many runners, they often prefer to run on cross country and running trails as opposed to roadways. Running on uneven surfaces can result in ankle sprain. Total recovery from ankle sprain can take up to six weeks depending on the extent of the ligament and soft tissue damage.The treatment of ankle sprain can be treated by the RICE method, a treatment commonly used in sport for sprains and strains.

R - Rest will speed up the healing time

I - Ice using ice packs for 10 minutes sessions will decrease swelling

C - Compression bandages will speed up healing also

E - Elevate your foot using pillows to decrease swelling

Injury Prevention...........

Do proper warm ups and warm downs

Don’t start or finish your run with a sprint

Ensure that you have the correct footwear for your foot type

Bord Gais Cork City Marathon Training Guide

Week 7 of the 12 week training plan (...intended for the 21st of April)

Beginners

Mon 20mins easy, Tue 15x90secs fast, Wed Rest, Thurs 80mins easy or 4mile race, Fri Rest, Sat 30mins quick, Sun- two and half very easy.

Improvers

Mon 45mins easy, Tues 5x5min fast, Wed 90mins easy, Thurs hills 12x90secs or 4 mile race,Fri rest- jog, Sat 30mins easy, Sun 3hrs very easy

Serious Runners

Mon 60mins easy, Tues 20x1mins fast, Wed 90mins easy,Thurs 3x10 with 3mins recovery or 4 mile race, Fri rest/jog, Sat 1hour hilly run hard, Sun 3 hours steady

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 6 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 6 is based on 7 weeks to go, about the 13th of April).
Week 6...Bord Gais Energy Cork City Marathon - Running Gear

It’s not always the running gear that looks good that is the best. Most of all, your running gear should be comfortable and appropriate to the weather conditions.

Footwear...Choosing your running gear is the one of the important decision you will make as a runner. Having the right running shoe for your foot strike will help you avoid injury and also avoid serious discomfort while doing long mileage. The shoe companies have designed many different shoe types to meet the needs of different runners. If you are buying new shoes, you should go to a specialist running store where you will get good advice on what you need. It is a good idea to bring your own shoes with you, this will give them a good indication of your foot strike and they can then recommend shoe type and style. Some shops also have specialist equipment to measure your foot strike. Make sure that you are training in shoes with low mileage wear to maximize absorption of shock.

Stop Watch.....A good stopwatch is an invaluable piece of equipment for a runner to use. Most stopwatches have a clear display showing your total running time, and are also able to record split and lap times which will be very use full when you start to run specific training sessions.

Apparel and Accessories........Wear Cool-max or synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won't cause chafing to enhance your comfort level. Use Body Glide, Skin Lube, Vaseline, or similar products (on feet, under arms, between thighs, nipples, etc.) to eliminate or reduce chafing and/or blisters. Do not over-dress. Assess the need to wear tights, long-sleeves, etc. as excess clothing can lead to overheating of the body. Doing so makes the "real feel" 10 degrees warmer once you begin running. In cooler weather and/or in windy conditions, consider wearing an old t-shirt that you can discard once your long run or marathon begins, but be sure that you won't be running into the wind later on your return route. Also remember that if you choose to wear a hat, it will trap body heat (great in cold weather) but a bad idea for a long run or marathon with hot/humid conditions).

Kit Bag........Your kit bag should be large enough to contain all your running gear, a change of clothing, shower gear, running shoes, a small amount of money and a small medical pouch. All of which should have it’s own place so you can find whatever it is you need without, having to scour the whole bag if something particular is required. A good kit bag will have different compartments which will help you to organise each section. Remember, to label your bag with your name, address and mobile number in case you misplace it.

Bord Gais Energy Cork City Marathon Training Guide

Week 6 of the 12 week training plan (...intended for the 13th of April)

Beginners

Week 5.....Mon 40mins easy, Tue Rest, Wed 70mins Steady, Thurs Rest, Fri warm up 6x3 mins warm down, Sat Rest, Sun 2 hours

Improvers

Week 5.....Mon 30mins easy, Tues 45mins steady, Wed 90mins easy, Thurs Rest , Fri 30 mins easy, Sat warm up 30mins hard warm down, Sun two and half hours steady

Serious Runners

Week 5.........Mon 45 mins steady, Tues 8x2mins fast, Wed 90 mins easy, Thurs 3x10 mins 5 mins recovery, Fri rest/jog, Sat warm ups 4miles fast warm downs, Sun 3 hours very steady

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 5 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 5 is based on 8 weeks to go, about the 6th of April).

Week 5...Bord Gais Energy Cork City Marathon - Be Safe While Running

It is getting more and more difficult to get safe and attractive running routes. Most areas are now built up with houses or there is a vast amount of cars or traffic on the road.As recreational runners, we should respect other road users. If running on the roads in the early morning or evening time, you should wear reflective clothing and wear bright clothing even during the day. Select a route that is safe and not too busy with traffic. It is a good idea to use a looped route with a big loop and a smaller loop which will give you an opportunity to leave some food or drinks at a particular point along the way.It is important when you are going on long runs, whether you are going from home or your work place that you tell your family or work colleagues what route you are taking and the time you expect to return. This may not be as important if you are part of a running group or an organised run. Try and use a recognised running routes, where possible.Please do not attempt to run the marathon course, or any part of it, other than on race day. It is not safe to do so, it is only safe to run the marathon route on race day when it is fully stewarded and marshalled by race officials.

During the Run.....Always stay alert. The more aware you are, the less vulnerable you are. Think about possible escape routes in case of a confrontation. Take notice of who is ahead of you and who is behind you. Know where the nearest public sites are with some general activity - there is usually safety in numbers. If something seems suspicious, do not panic, but run in a different direction. Run clear of parked cars, bushes, dark areas. Run against traffic so that you can observe the approach of on coming cars and trucks. If the same car cruises past you more than once, take note of even a partial registration number and make it obvious that you are aware of its presence (but keep your distance).Once again it is advisable to link up with a running partner or running group. Many running groups meet up at their local sports centre or club. There are two running tracks in Cork at UCC Sports centre in the Mardyke and at CIT track in Bishopstown these are frequently used by local running groups and clubs. Please check out availability and membership fees if you wish to avail of the above facilities.

Champion Sports Cork City Marathon Training Guide

Week 5 of the 12 week training plan (...intended for the 6th of April)

Beginners

Week 5

Mon 30mins easy, Tue 60mins easy, Wed Rest, Thurs warm up 20mins fast warm down, Fri Rest, Sat 30mins easy, Sun 90mins easy

Improvers

Week 5

Mon 45mins easy, Tues 12x1min on hills, Wed 75mins steady, Thurs 45mins easy, Fri rest- jog, Sat 45mins easy, Sun two and half hours

Serious Runners

Week 5

Mon 45mins easy, Tues 10x2mins fast, Wed 90mins easy, Thurs 4x6mins fast, Fri rest/jog, Sat warm ups 12mins fast x2 warm downs, Sun two and half hours

Please note you should use a reasonable recovery time between your repetitions.
Regards........Mick Dooley, Cork BHAA 087-9790806 , Cork City Marathon

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 4 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 4 is based on 9 weeks to go, about the 30th of March).

Week 4...Bord Gais Energy Cork City Marathon - Nutrition guide to marathon preparation

Now that most of you have taken some sort of training plan for the marathon you must make sure that you take care of that body of yours. As a result of marathon training it is often the case that before we know it we have increased our weekly mileage by much more than the body was used to during regular exercise. This of course puts the body under much more stress and strain, this is all the more reason we should increase our food intake. The food we eat is the fuel we need to run our bodies. Carbohydrates are the source of the body's fuel energy so it is essential you increase your carbohydrate intake when training for a marathon or half marathon.

You should have something substantial to eat in advance of your long run a fruit scone or some bananas and also try to take a small amount on board while on the run. After training eat a snack that includes carbohydrate and some protein which will help to repair damaged tissue as a result of a tough training session. You should not let your training affect your regular meal times.

The same applies to getting proper rest and sleep a good sleeping pattern is important. Eight hours a night is vital for anyone that is active and this should increase up to twelve hours per day for individuals involved with intensive training marathon or long distance running.

Food Supplements.........It is not recommended to take any food supplements however many athletes use a short course of glucosamine tablets which help to keep the joints oiled up. Cod liver oil tablets are also recommended for healthy bones and good joints.

Healthy eating tips.......Start the day with a good healthy breakfast. Eat a wide variety of food plenty of fruit and a selection of vegetables. Avoid fizzy drinks and sugary foods. Keep plenty of fruits and nuts close at hand for snacking. Enjoy your food

Bord Gais Energy Cork City Marathon Training Guide

Week 4 of the 12 Week training plan (...intended for the 30th of March)

Beginners

Week 4.....Mon, 30mins easy, Tue, rest, Wed 60 mins easy, Thurs 20 mins jog, Fri, 45 mins easy, Sat rest, Sun. 10km race or 60mins easy

Improvers

Week 4.....Mon 50mins easy, Tues rest/jog, Wed 75 mins steady, Thurs 6x3mins fast, Fri rest, Sat 40mins easy, Sun half marathon distance

Serious Runners

Week 4.....Mon 45 mins easy, Tues warm ups 16 x 1 min warm downs, Wed 75 mins steady, Thurs 6x5 mins fast, Fri rest/jog, Sat warm ups 10mins fast x2 warm downs, Sun half marathon distance

Please note you should use a reasonable recovery time between your repetitions.

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

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 3 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 3 is based on 10 weeks to go, about the 23rd of March).

Week 3...Bord Gais Energy Cork City Marathon and Team Relay Event

Team Relay Event...

The Cork City Marathon saw the introduction of the team relay event in 2007 and this was a great success again last year in 2008. It was a bit of a shot into the unknown for race organisers at first but thankfully with a bit of research and planning, this proved to be a very worthwhile and rewarding experience for all concerned. This year’s marathon will once again include the team relay event and as the name suggests is a marathon for everyone. It should be noted that there is no half marathon event incorporated. Similar to last year, there will be 5 relay legs which can be completed by teams of between 2 and 5 runners. Full details of official change over points will appear on the website shortly. Entry Fee for teams is €90 up until 31st March. Please ensure that your entry form is fully complete with the correct entry fee enclosed and cheques made payable to Cork City Council. If you are in the relay event you must put down the names of your other team members and ensure that the form is signed by the team captain.If you are in training or considering taking part this year relay you should enter in some of the events been organised locally. There are many events listed on the Cork Bhaa website www.corkbhaa.com which will have events taking place right up to and including the marathon. This will give you an opportunity to meet and run alongside other local runners who can offer lots of advice and encouragement and even give you details of group training sessions which may be of interest to you.

Bord Gais Energy Cork City Marathon Training Guide

Week 3 of the 12 week training plan (...intended for the 23rd of March)

Beginners

Week 3...Mon 30mins easy, Tue Rest, Wed 60 mins easy, Thurs Rest, Fri 6x3 mins fast Sat, Rest jog, Sun 90mins easy.

Improvers

Week 3...Mon 45mins easy, Tue Rest/jog, Wed 75mins steady, Thurs 8x2mins fast, Fri Rest, Sat 60mins include 30mins fast, Sun 2hours very easy

Serious Runners

Week 3...Mon 45 mins easy, Tues Hill 8x2mins, Wed 75 mins easy, Thurs 5x5 mins fast, Fri Rest/jog, Sat 45 mins steady, Sun 2 hrs 15mins easy.

Please note you should use a reasonable recovery time between your repetitions.

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

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 2 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 2 is based on 11 weeks to go, about the 16th of March).

Week 2... Bord Gais Energy Cork City Marathon.

The Marathon Event

Now that many of you have completed the Ballycotton 10, the main focus should now turn to the next main event of the Summer, the Champion Sports Cork City Marathon. If you are one of the lucky ones to have taken part in the 10 mile event, you are on the first step of your marathon training. If not, you should now experience a 10 mile run and continue to build it up slowly over the next 8 to 10 weeks. It is advisable not to increase your total weekly mileage by more 10% per week. Your long runs each week should however be increased by 10%. It is important that you keep a diary and log your training efforts each day.

If you are taking part in the marathon for the very first time, it is not advisable to set a finish time as a target. Your main objective for your first marathon should be to finish and enjoy the event as a whole. Regardless of your split times for your 10 mile or half marathon distance, you should not put the added pressure on yourself of setting a finish time. The main objective is to conquer the distance for the first time and then attempt personal bests in subsequent marathons.

Only 10% of all marathon runners break the 3 hour mark for the marathon, this is just below 7 minute miles which seems very achievable for many runners. However, the marathon must be treated with respect and a reasonable and achievable target should be set. It should be noted that the trained athletes body is designed to run comfortably for 90 to 100 minutes. After that time, the body needs some specific and fine tune training to overcome and complete the marathon distance. Much of this training should be long slow distance L.S.D. with the emphasis on the amount of time spent on your legs. This is why it is important we do long mileage. It is important that we also train ourselves to eat and drink while doing our long runs. This means eating small amounts on a regular basis and be able to take drink on board also. The best drink to take is water as that will be freely available in all marathons; it is unwise to take any new sports drinks on race day unless you have used them in training and like wise with fruit or food on race day. The burn up of carbohydrates will lead to a depletion of glycogen stores. A good source of food may be carbohydrate gel sachets washed down with water to avoid stomach cramps and ensure absorption.Note: all free time must be availed of when training for the marathon, lunch breaks or before or after shift work are fine for a 30 minute run on an easy day.

Bord Gais Energy Cork City Marathon Training Guide
Week 2 of the 12 week training plan (intended for the 16th of March)

Beginners

Week 2...Mon: 40mins easy, Tue: Rest, Wed: 50mins easy, Thurs: rest, Fri: 12x2mins fast, Sat: Rest/jog, Sun: 75mins easy

Improvers

Week 2...Mon: 45mins easy, Tue: Rest, Wed: 60mins easy, Thurs: 12x1 min fast, Fri: Rest, Sat: 60mins include 30mins fast, Sun: 100mins easy

Serious Runners

Week 2...Mon: 45mins easy, Tues: Hills 12x1mins, Wed: 60mins easy, Thurs: 4x5mins fast, Fri: rest, Sat: 45mins steady, Sun: 2 hours easy. Please note you should use a reasonable recovery time between your repetitions.

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

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

Champion Sports Cork City Marathon and Marathon Relay 2008....Part 5 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 5 is based on 8 weeks to go, about the 7th of April)

Champion Sports Cork City Marathon - Be Safe While Running
It is getting more and more difficult to get safe and attractive running routes. Most areas are now built up with houses or there is a vast amount of cars or traffic on the road.
As recreational runners, we should respect other road users. If running on the roads in the early morning or evening time, you should wear reflective clothing and wear bright clothing even during the day. Select a route that is safe and not too busy with traffic. It is a good idea to use a looped route with a big loop and a smaller loop which will give you an opportunity to leave some food or drinks at a particular point along the way.
It is important when you are going on long runs, whether you are going from home or your work place that you tell your family or work colleagues what route you are taking and the time you expect to return. This may not be as important if you are part of a running group or an organised run. Try and use a recognised running routes, where possible.
Please do not attempt to run the marathon course, or any part of it, other than on race day. It is not safe to do so, it is only safe to run the marathon route on race day when it is fully stewarded and marshalled by race officials.

During the Run
Always stay alert. The more aware you are, the less vulnerable you are. Think about possible escape routes in case of a confrontation. Take notice of who is ahead of you and who is behind you. Know where the nearest public sites are with some general activity - there is usually safety in numbers. If something seems suspicious, do not panic, but run in a different direction. Run clear of parked cars, bushes, dark areas. Run against traffic so that you can observe the approach of on coming cars and trucks. If the same car cruises past you more than once, take note of even a partial registration number and make it obvious that you are aware of its presence (but keep your distance).
Once again it is advisable to link up with a running partner or running group. Many running groups meet up at their local sports centre or club. There are two running tracks in Cork at UCC Sports centre in the Mardyke and at CIT track in Bishopstown these are frequently used by local running groups and clubs. Please check out availability and membership fees if you wish to avail of the above facilities.

Champion Sports Cork City Marathon Training Guide
Week 5 of the 12 week training plan (...intended for the 31st of March)

Beginners
Week 5
Mon 30mins easy, Tue 60mins easy, Wed Rest, Thurs warm up 20mins fast warm down, Fri Rest, Sat 30mins easy, Sun 90mins easy or 10k race

Improvers
Week 5
Mon 45mins easy, Tues 12x1min on hills, Wed 75mins steady, Thurs 45mins easy, Fri rest- jog, Sat 45mins easy, Sun two and half hours or 10k race

Serious Runners
Week 5
Mon 45mins easy, Tues 10x2mins fast, Wed 90mins easy, Thurs 4x6mins fast, Fri rest/jog, Sat warm ups 12mins fast x2 warm downs, Sun two and half hours or 10k race

Please note you should use a reasonable recovery time between your repetitions.

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

Ballycotton 10 training schedule...
The usual training plan for a 10 mile race is 8 weeks. With the Ballycotton 10 coming up on the 9th of March, we are now in the 1st week of the 8 week schedule. There are plenty of training schedules out there on the Internet if you go looking for them. Most of them are basically the same...they will recommend some long slow runs and some short speed sessions. The simple programme that I will list below is one designed for beginners who might be trying to break the 80 or 90 minute barrier for 10 miles.

Basics for Beginners...You should be aiming to run at least 3 times per week, preferably 4 times and at most 5 times a week. You need to increase your milage slowly, by about 10% per week. You should be aiming to do at least 20 miles per week.

Standard Week
Day1...5 miles easy or rest
Day2...6 miles (First 2 miles / 20 mins slow to warm up. Then run for 4 minutes at a fast pace followed 3 minutes at a slow pace. Repeat this cycle 5 times. Run the last mile /10 mins slow to warm down.
Day 3...Rest or 4 miles slow
Day4...5 miles. 2 miles slow to warm up, next 2 miles at a good steady pace, last mile slow to warm down.
Day 5...Rest
Day 6...Rest
Day 7...Long slow steady run of about 6 to 7 miles.

Some notes...
1) Every 2nd week, you might try a different session on day 2. Run 2 miles slow to warm up, then 8 cycles of running faster for 2 minutes followed by a 90 second jog.
2) Repeat this cycle for 8 weeks. Do less in the 1st week and slowly increase your milage.
3) The biggest mistake that beginners make is that they try to do too much too soon and they get injured. Remember...a) increase by 10% per week b) run slow for about 20 minutes to warm up before any type of speed training c) a slow run means that you should be able to have a conversation with someone while you are running. If you are puffing and panting, you are going way too fast.
4) Don't under estimate the value of those long slow steady runs. They're great for building stamina.
5) You should run for at least 30 minutes in any particular run. Running for 10 to 20 mins is pointless...you're just getting warmed up and you stop!

There is no hard and fast rules with this schedule. Adjust it to suit yourself. If it feels comfortable, add a bit extra. If it's too much, do a bit less.

Remember that the Ballycotton 10 is only 7 weeks from next Sunday (20th Jan) so get cracking!!