Those of you competing in the Dublin Marathon this year can have a look at these intervals and incorporate them into your schedule over the next 12 week if you like. It is basically broken up into 4 stages starting from the week of Monday the 4th of August. Apart from the fist, third (which is a repetition interval) and last week of this 12 week schedule the intervals themselves are long from 800m to 1 mile. Also known as ‘Cruise Intervals’ these help prepare the body better for the longer distance that is the marathon and should be run at a hard/comfortable pace (80-85% effort). The idea is to cover each cruise interval in the same time on the night so pacing is important. Generally between 5k and 8k pace.

12 Week Interval Training Schedule for Dublin Marathon 27th October 2008

Stage One: is a two week light introduction to the intervals. I know many of you are well experienced at them but this will give the body time to rest, before the tough second and third stages without loosing fitness.

Stage Two: is a four week period culminating with a hard 3 x 2 mile session.

Stage Three: regresses slightly to the level of effort at the middle of stage one. It then surpasses it culminating with a hard and fast 6 x 1 mile session before gradually reducing in effort.

Stage Four: is where we start to taper. The idea here is to maintain one quality session per week but without putting excess pressure on the body.

Do these sessions at the beginning of the week, preferably on the Tuesday night training is at all possible. It is also no harm to do some flat out sprints of say 200m in length once every four weeks. Only do about three or four. This will help keep running form. Don’t forget your ‘Tempo’ runs and your long runs (incorporating some marathon race pace into them). That will account for three of your weekly sessions. People doing more i.e. 4 to 6 days per week need to make sure the other runs are easy/recovery runs. Don’t overdo it! Best of luck with the training!