Running a marathon, like many challenges in life, takes commitment, focus, determination and strength. When I ran my first Dublin marathon in 2005, there were 8,000 participants. Today 20,000 people are registered to run the 2019 Dublin Marathon, and a further 2,500 race entries went on sale this week. The challenge hasn’t changed. Nor the route. What has changed is people’s confidence in their ability to take on and conquer the challenge of running a marathon.
Our Coast Road Runner’s 16 week training plan sets out how to train for and run a marathon in a straight forward, manageable and effective way. There is a lot more to our plan than just what distance to cover and when. It includes 26 tips and advice about how get you to cover the 26.2 mile distance. It is not based on achieving a specific time. Nor is it a first time marathon runner only plan. But using this same plan, my time has varied from 3.47 minutes in my first Dublin marathon to a 3.14 minute personal best in the Dublin Marathon 2017.
If you obtained one of these much coveted, hugely sought after race entries and can currently run comfortably for 10km or 60 minutes non-stop, you can do it. With the proper training plan, time commitment and mental focus, instead of crossing a 10km finishing line you will be crossing a 26.2 mile finish line in just 16 weeks.
1. Starting point. The starting point is to be able to run for 60 minutes or 10km non-stop.
2. Three Runs per week. Do 3 runs per week. Nothing more. Nothing less. 2 short 1 long. For the short runs, run for 60 minutes or 10km. For the long run, run whatever distance is in the training plan for the given week. Pace wise run at whatever pace feels comfortable for your short/long runs. For the long runs you will naturally run at a slower pace than your shorter runs, particularly as the long runs get longer. Don’t be concerned about this. Long distance running is a very different animal to short distance running. Your body will adjust accordingly.
3. Switch to Miles. Switch all running gadgets to miles. There are less of these to cover than km’s. Mind over matter.
4. Gradual Increase in Mileage. As the weeks go by, you will gradually increase your running distance so that running longer distances becomes your norm. The plan gets you comfortable with one particular long distance by repeating it 2/3 times, before introducing the next long run distance. Before you know it, the 14 mile run that you did a few weeks ago will feel like a short run when you are running for 18 miles.
5. Plan your week. Plan your week’s training days in advance. If you know that you will be away/working etc., plan in advance how you are going to fit your runs in to those weeks. If you can only do two runs some weeks, do one short and one long run.
6. Rest days. Always leave at least one day in between each run. Ideally have 2 rest days after your long run.
7. Running days. Stick to the same days each week if possible. Habits are harder to break.
8. Stretch. Do a full stretch before and after each run. This is key to avoiding injury. Also do regular core strength stretches and exercises.
9. Training route plan. Plan your route in advance. Try to run where there is as much continuous pathway as possible with the least amount of roads to cross. Base your longer routes around getting easy access to a shop for water. The Dublin marathon route is mostly flat but get some hill practice in to a few of your training runs so that they aren’t totally new to you on marathon day.
10. Marathon Race Series. Race experience is an extremely important part of your overall marathon training. If you are going to make mistakes, like setting out too fast, eating the wrong pre-race/race day nutrition, wearing the wrong running gear etc., make and learn from these mistakes now rather than on marathon day. If you are doing the Dublin Half Marathon Race Series, replace the race with the long distance run for that particular week. Alternatively do two runs this week, the race and one long run.
11. Marathon course route. Familiarise yourself well with the course route either physically or on line. Where possible, build some of the route in to your long training runs.
12. Hydrate. Drink plenty of water before and after each run. If you need to drink during a run, I recommend not to carry a bottle throughout but buy some water about half way through your run. For runs beyond 2/2.5 hours, you may need to stop twice for water. A trick I’ve learnt is to buy a bottle in a shop a few miles in to my run, leave it in the shop with the shop attendant’s permission, then grab it on the way back to avoid more queuing.
13. Electrolytes Energy Drinks. Consider using electrolytes (e.g. Dioralyte) and/or energy drinks before any run in excess of 1 hour 30 minutes. Test them first for taste on days that you are not running to firstly see if they agree with you. Then test them on a short run before trying them on a long run.
14. Energy gels/energy sweets. Consider using these during runs over 1 hour 30 minutes. Again test the gels etc. when you are not running to see if you like the taste/consistency. Then try them on a short run to check if they agree with your system. If they do, test them on a long run before stocking up on them as if they don’t agree with you on these, you’ll need to try a different source of energy fuel. I use PowerGel energy shots. They taste like cola bottles but aren’t for the kids!
15. General Training Nutrition. Throughout the training plan, you will find yourself eating a bit more than normal but there’s no need to go crazy on carb loading. Just eat more carbohydrates than usual. In the later weeks in particular, eat plenty of wholesome nutrient rich foods, protein, carbohydrates (the good carbs), unsaturated fats and micronutrients. Avoid too much processed, greasy and take-away foods and alcohol. Drink lots of water. Get plenty of sleep
16. Pre Long Running Day Nutrition. For your main meal the day before a long run you will need more fuel than normal. Most people will have some form of increased carbohydrate be it in pasta, potato or artisanal pizza based form. The key is to find what works for you which may take some trial and error. Once you find it, stick with it and let it be your pre marathon day meal. My go to tried and tested meal is whole grain pasta with steak, mixed vegetables and fresh pesto. Start testing what works for you from your 1 hour 30 minute runs.
17. Long Running Day Nutrition. What to eat before your long run depends on what time of day you run it. Ideally run it in the morning so you only need to consider breakfast rather than lunch or dinner too. Again the key is to find what suits you and start testing it early on in your training plan. Consider what will give you enough energy and what agrees with your system. Both of these are paramount to your running stamina and performance. My pre long run breakfast is Weetabix with muesli and an espresso coffee. And plenty of hydrating fluid.
18. Long Running Day Post Run Nutrition. After a long run, the most important thing to do is hydrate. Eating protein is important to aid muscle repair and don’t forget to reward yourself with something too. My reward is an old school jam doughnut but each to their own.
19. Running Gear. If you are considering changing your running gear (shoes or clothing) change them at the start of your training plan so that you are well used to wearing them for the marathon. Especially your runners. If they need changing do it sooner rather than later as running long distance in worn out runners can cause injury. Try to wear running shorts/tops with pockets to avoid needing running belts etc. if you don’t have a pocket get one sewn in.
20. Running Gadgets. If you run with a running watch, try not to become too fixated or over reliant on it. Especially while you are running. Analyse it all you like after your run but don’t take the enjoyment out of your run by clock watching the whole time. Especially when long runs get very long. Also, you don’t want to be thrown off your game if your watch stops working during the marathon, so you need to be able to have some idea of gauging how you are running by how you are feeling rather than relying fully on your watch stats.
21. Running Audio Devices. If you normally run listening to music, podcasts or audiobooks make sure that they are adequately charged, especially on your long run days. And some days, run without the device so again if it doesn’t work during the marathon, you aren’t blindsided. Something I found out the hard way on my debut overseas half marathon in Rome.
22. Clean Living. Throughout the training plan, look after yourself both physically and mentally. Think clean eating, drinking and living. Never underestimate how the way you treat your body impacts on your running performance. A late night drinking alcohol and/or eating badly can impact your running performance for a few days. Everyone likes to let the hair down sometimes but choose when to very carefully and wisely during your training. And clear your social drinking diary for the last month to give your body the best chance to be in full health and form for what awaits it at the end of the month.
23. Immune System. Marathon training will take it’s toll on you particularly in the latter few weeks when the early winter bugs start doing the rounds. For my first 3 marathons, I developed chest/sinus infections in the last 2/3 weeks of training, each requiring antibiotics to cure. By my 4th marathon I sought something preventative to avoid getting sick. I started taking a vitamin immune complex supplement (Solgar Beta Glucans & Elderberry Immune Complex) from September until a few weeks after the marathon. I haven’t been sick in the run up to or after any marathon since.
24. Listen to your body. If you feel you are in any way injured during your training, get checked out sooner rather than later. The worst thing that you can do is put your head in the sand for fear that you will be told you can’t run the marathon. Most injuries can be fixed with the proper advice and treatment. If they are caught in time.
25. Tapering. For those new to marathon running, tapering is when you start reducing your long distance runs. You need this time to give your body a chance to recover from the previous months of hard training so that it is ready to take on the ultimate 26.2 mile challenge. It is crucial not to deviate from the plan at this stage.
26. Race Week & Race Day. This week is all about looking after yourself, both physically and mentally. It is a week of clean eating, drinking and living with 3 short runs thrown in to keep you ticking over. For full details on what to do during this week and on race day, you can read our 26 Tips for Race Week and Race Day on our website.
Our 16 week marathon training plan starts next week on Monday 8th July. If you are one of the 20,000 people who registered on time or are one of the lucky people who got one of the 2,500 extra race entries on Monday 1st July, print out our training plan, stick it on your fridge and we’ll see you at the marathon finish line!
Katharine Teeling, running coach and owner of Coast Road Runners, Learn to Run 0-5km & Beyond www.coastroadrunners.com.
