21 Week Dublin Marathon Plan

Your training kicks off on the first week of June. But first some ground rules that are not up for negotiation.

If you are new to running or have not been training in recent years you must have a
medical check-up before starting the programme.
Be kind to yourself: get a new pair of good training shoes. They will add to your
enjoyment and may also prevent painful and costly injuries.
Do half of your training on grass.
Avoid running on concrete if possible.
Hydrate well on water – you will lose a lot of water through sweating,
even on cool days.
Cut down on junk food and thereby lose weight safely. We are talking about biscuits,
sweets, soft drinks and the like.
Include some races as part of your programme, preferably one every three or four weeks.
We recommend the adidas series.
Take iron and vitamin C regularly. Drink less tea — it inhibits iron absorption.
Get plenty of rest.
Do all the above and you should emerge on the October bank holiday Monday with a healthy, taut, beautiful body and raring to go!

Schedules for:

St. Finbarr's A.C.