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Training advice

Most half marathon training programmes are over a period of 12 weeks. As it is still some 6 months to our race we will start with some advice and a basic 6 week training programme for those of you who are just starting to run. In March we will put up a specific half marathon training schedule which will assume that you have done a small amount of basic training. If you have already been in training we will be adding more advice about improving your speed/stamina and suggesting training for shorter races which you might like to enter as a buildup to the half marathon. Keep an eye on this page on www.runireland.com for upcoming races in your area.

Download Riverside Leisure Club's Training page

Download Jane's Six Week Training Programme

Before we start here are some do’s and don’ts

Do
  • Invest in a good pair of running shoes. It’s the only bit of “expensive” gear you need.
  • Get into the habit of training regularly. Plan your training days in the week.
  • Keep a training log – a notebook to record time/distance run, how you felt, conditions etc
  • Vary your routes: outside your door, parks, forest trails.
  • Increase running time/mileage gradually. Too much, too soon causes tiredness/injury
  • Consider joining a local club/running group. Check out www.athleticsireland.ie
    • Click on Clubs then on Find a club or Click on Recreational runner then on Join a Fit4Life group.
 Don’t
  • Get disheartened. If you are feeling slow and sluggish some days on your run, be assured – we all have off days. Just tell yourself how great you are to be out at all!
  • Be put off by bad weather. Dress for the conditions. If it is really bad and you just can’t face out try a session on a stationary bike, go for a swim in the pool or go to the gym. A bit of cross training once a week is not a bad idea anyway.
  • Make excuses such as “I don’t have the time” or “I’m too busy”. It’s all about prioritising! Do you really have to watch “Coronation Street” or “The Champions League” Why not record it and watch it later after your run. You will feel so good about yourself!
  • Undertake a training programme if you have health concerns. Check with your GP or other health professional.