Schedule

Long Run: 18km or longer at 75-85% MHR (Maximal Heart Rate). Improves RE (Running Economy) & FG (Fat-Glycogen Storage & Usage). Start at a slow pace and work towards 90% of your goal marathon pace.
Run: Up to 17km at 70-80% MHR. Improves RE, FG & recovery.
Recovery: Up to 12k at less than 75% MHR. Improves recovery.
LT Tempo: Runs at your half marathon pace (85-90% MHR). Improves LT (Lactate Threshold).
LT Intervals: Long intervals at your 10k race pace (85-92% MHR). Improves LT.
VO₂ Max: 400-1600m at 3k race pace (93-95% MHR). Improves VO₂ Max and RE.
Speed: Up to 400m at 1500m race pace. Improves RE (running form & leg turnover).
Strides: Up to 100m at 70-80% maximum effort, focusing on running form. Build & reduce speed gradually. Improves running form & race finishing. Generally completed at the end of a run or as a short pre-race session.

Target Marathon Time			Completion	Sub-4	Sub-3:30	Sub-3	Sub 2:45	Sub 2:30
Max Weekly KMs			< 60 KM	60-70 KM	70-90 KM	90-110 KM	110-140 KM	> 140 KM
W/E	Remaining	Day	Novice	Intermediate 1	Intermediate 2	Advanced 1	Advanced 2	Elite
9th July	17 Endurance	Mon	Run: 5km	Run: 6km	Run: 8km	Run: 10km	Run: 10km	Run: 12km
		Tue	Run: 5km	LT Tempo: 5km	LT Interval: 4 x 2km	LT Interval: 4 x 2km	LT Interval: 5 x 2km	LT Interval: 6 x 2km
		Wed	Rest	Core Workout	Core Workout	Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Run: 8km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 14km w/ strides	Long: 18km w/ strides	Long: 18km w/ strides
		Fri	Recovery: 4km	LT Tempo: 4km	LT Tempo: 7km	LT Tempo: 8km	LT Tempo: 8km	LT Tempo: 10km
		Sat	Rest	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 10km
		Sun	Run: 10km	Run: 16km	Run: 16km	Long: 18km	Long: 24km	Long: 26km
15th July	16 Recovery	Mon	Rest	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 10km
		Tue	Run: 8km	LT Interval: 4 x 1km	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout
		Thu	Run: 6km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides
		Fri	Rest	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 10km
		Sat	PHOENIX PARK 5 MILES	PHOENIX PARK 5 MILES	PHOENIX PARK 5 MILES	PHOENIX PARK 5 MILES	PHOENIX PARK 5 MILES	PHOENIX PARK 5 MILES
		Sun	Recovery: 6km	Recovery: 8km	Recovery: 12km	Recovery: 16km	Recovery: 20km	Revovery: 24km
22th July	15 Endurance	Mon	Rest	Rest	Run: 10km	Run: 10km	Run: 12km	Recovery: 8km Run: 12km
		Tue	Run: 8km	LT Tempo: 6km	LT Tempo: 8km	LT Tempo: 10km	LT Tempo: 10km	LT Tempo: 12km
		Wed	Core Workout	Core Workout	Core Workout	Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	LT Interval: 10 x 400m	LT Interval: 10 x 400m	LT Interval: 10 x 600m	LT Interval: 10 x 600m	LT Interval: 10 x 800m	LT Interval: 10 x 1km
		Fri	Rest	Recovery: 6km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sat	Run: 12km	Run: 16km	Run: 16km	Long: 18km	Long: 24km	Long: 28km
		Sun	Recovery: 4km	Recovery: 6km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
29th July	14 Endurance	Mon	Rest	Rest	Rest	Run: 10km w/ strides	Run: 14km w/ strides	Run: 16km w/ strides
		Tue	LT Interval: 3 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km	LT Interval: 7 x 1km	LT Interval: 8 x 1km	LT Interval: 8 x 1km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout
		Thu	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 14km w/ strides	Long: 18km w/ strides	Long: 18km w/ strides
		Fri	Rest	Rest	LT Tempo: 6km	LT Tempo: 8km	LT Tempo: 10km	LT Tempo: 10km
		Sat	Rest	Run: 10km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sun	Run: 14km	Long: 18km	Long: 20km	Long: 24km	Long: 28km	Long: 30km
5th Aug	13 Endurance	Mon	Rest	Recovery: 5km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 8km Run: 12km
		Tue	LT Interval: 2 x 2km	LT Interval: 4 x 2km	LT Interval: 4 x 2km	LT Interval: 5 x 2km	LT Interval: 5 x 2km	LT Interval: 6 x 2km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout
		Thu	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 12km w/ strides	Run: 12km w/ strides	Run: 14km w/ strides
		Fri	Rest	Rest	Rest	Recovery: 8k	Recovery: 10km	Recovery: 12km
		Sat	TULFARRIS 10 MILES	TULFARRIS 10 MILES	TULFARRIS 10 MILES	TULFARRIS 10 MILES	TULFARRIS 10 MILES	TULFARRIS 10 MILES
		Sun	Recovery: 5km	Recovery: 5km	Recovery: 8km	Recovery: 8km	Recovery: 12km	Recovery: 12km
12th Aug	12 Endurance	Mon	Rest	Rest	Run: 10km	Run: 10km	Run: 12km	Recovery: 8km Run: 12km
		Tue	LT Interval: 5 x 1km	LT Interval: 8 x 1km	LT Interval: 8 x 1km	LT Interval: 10 x 1km	LT Interval: 10 x 1km	LT Interval: 12 x 1km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout
		Thu	Run: 10km w/ strides	Run: 10km w/ strides	Run: 10km w/ strides	Run: 14km w/ strides	Long: 18km w/ strides	Long: 18km w/ strides
		Fri	Rest	Recovery: 6km	LT Tempo: 8km	LT Tempo: 10km	LT Tempo: 12km	LT Tempo: 14km
		Sat	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 14m
		Sun	Long: 18km	Long: 22km	Long: 22km	Long: 24km	Long: 28km	Long: 32km
19th Aug	11 Recovery	Mon	Recovery: 6km	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 10km
		Tue	Run: 10km w/ strides	Run: 10km w/ strides	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout
		Thu	Run: 10km w/ strides	Run 10km w/ strides	Run 10km w/ strides	Run 10km w/ strides	Run 12km w/ strides	Run 14km w/ strides
		Fri	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 12km
		Sat	PHOENIX PARK 10 MILES	PHOENIX PARK 10 MILES	PHOENIX PARK 10 MILES	PHOENIX PARK 10 MILES	PHOENIX PARK 10 MILES	PHOENIX PARK 10 MILES
		Sun	Recovery: 4km	Recovery: 5km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
26th Aug	10 LT & Endurance	Mon	Rest	Rest	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 8km Run: 12km
		Tue	LT Interval: 5 x 1km	LT Interval: 6 x 1km	LT Interval: 8 x 1km	LT Interval: 10 x 1km	LT Interval: 10 x 1km	LT Interval: 12 x 1km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Rest	Rest	Run: 10km	Run: 14km	Long: 18km	Long: 18km
		Fri	Run: 12km w/ strides	Run: 14km w/ strides	Run: 16km w/ strides	Run: 16km w/ strides	Run: 16km w/ strides	Run: 16 w/ strides
		Sat	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sun	Long: 16km	Long: 18km	Long: 20km	Long: 24km	Long: 28km	Long: 32km
2nd Sep	9 LT & Endurance	Mon	Rest	Rest	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 8km Run: 12km
		Tue	LT Interval: 3 x 2km	LT Interval: 4 x 2km	LT Interval: 4 x 2km	LT Interval: 5 x 2km	LT Interval: 6 x 2km	LT Interval: 8 x 2km
		Wed	Core Workout	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Run: 10km	Run: 10km	Run: 10km	Run: 14km	Long: 18km	Long: 18km
		Fri	Rest	Run: 8km	VO2 Max: 8 x 400m	VO2 Max: 10 x 400m	VO2 Max: 10 x 400m	VO2 Max: 10 x 400m
		Sat	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sun	Run: 18km w/ strides	Long: 24km w/ strides	Long: 26km w/ strides	Long: 28km w/ strides	Long: 30km w/ strides	Long: 32km w/ strides
9th Sep	8 LT & Endurance	Mon	Recovery: 6km	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 8km Run: 12km
		Tue	LT Interval: 6 x 1km	LT Interval: 7 x 1km	LT Interval: 8 x 1km	LT Interval: 10 x 1km	LT Interval: 10 x 1km	LT Interval: 12 x 1km
		Wed	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Rest	Recovery: 6km	Run: 10km	Run: 14km	Long: 18km	Long: 18km
		Fri	VO2 Max: 6 x 400m	VO2 Max: 8 x 400m	VO2 Max: 8 x 400m	VO2 Max: 10 x 400m	VO2 Max: 12 x 400m	VO2 Max: 14 x 400m
		Sat	Rest	Rest	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sun	Long: 18km	Long: 20km	Long: 22km	Long: 22km w/ strides	Long: 24km w/ strides	Long: 26km w/ strides
16th Sep	7 Recovery	Mon	Rest	Rest	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 10km
		Tue	Rest	Run: 10km	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km
		Wed	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 100m	Strides: 10 x 100m	Strides: 10 x 100m
		Fri	Recovery: 4km	Recovery: 6km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sat	PHOENIX PARK ½ MARATHON	PHOENIX PARK ½ MARATHON	PHOENIX PARK ½ MARATHON	PHOENIX PARK ½ MARATHON	PHOENIX PARK ½ MARATHON	PHOENIX PARK ½ MARATHON
		Sun	Recovery: 4km	Recovery: 5km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
23rd Sep	6 Race Preparation	Mon	Rest	Rest	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 10km
		Tue	Run: 10km	Run: 10km	LT Interval: 8 x 1km	LT Interval: 10 x 1km	LT Interval: 10 x 1km	LT Interval: 12 x 1km
		Wed	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Run: 10km	VO2 Max: 8 x 400m	VO2 Max: 8 x 400m	VO2 Max: 10 x 400m	VO2 Max: 12 x 400m	VO2 Max: 16 x 400m
		Fri	Rest	Recovery: 5km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 16km
		Sat	Rest	Rest	Run: 10km	Run: 12km	Run: 14km	Run: 16km
		Sun	Long: 24km w/ strides	Long: 26km w/ strides	Long: 28km w/ strides	Long: 28km w/ strides	Long: 32km w/ strides	Long: 34km w/ strides
30th Sep	5 Race Preparation	Mon	Rest	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 10km
		Tue	Run:10km	Run: 12km	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km
		Wed	Core Workout	Core Workout	Recovery: 8km Core Workout	Recovery: 10km Core Workout	Recovery: 10km Core Workout	Recovery: 12km Core Workout
		Thu	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 100m	Strides: 10 x 100m	Strides: 10 x 100m	Strides: 10 x 100m
		Fri	Rest	Rest	Recovery: 6km	Recovery: 6km	Recovery: 6km	Recovery: 6km
		Sat	Recovery: 3km	Recovery: 4km	Recovery: 4km	Recovery: 4km	Recovery: 4km	Recovery: 4km
		Sun	Long: 22km	Long: 24km	Long: 26km	Long: 28km	Long: 30km	Long: 32km
7th Oct	4 Taper	Mon	Recovery 4km	Recovery 6km	Recovery: 8km	Recovery: 10km	Recovery: 12km	Recovery: 8km
		Tue	Rest	Rest	Rest	Rest	Rest	Rest
		Wed	Run:12km	LT Interval: 5 x 1km	LT Interval: 6 x 1km	LT Interval: 8 x 1km	LT Interval: 8 x 1km	LT Interval: 10 x 1km
		Thu	Rest	Rest	Rest	Recovery: 14km	Recovery: 16km	Recovery: 16km
		Fri	Run: 10km	Recovery: 6km	VO2 Max: 8 x 400m	VO2 Max: 10 x 400m	VO2 Max: 10 x 400m	VO2 Max: 10 x 400m
		Sat	Rest	Rest	Recovery: 6km	Recovery: 8km	Recovery: 8km	Recovery: 10km
		Sun	ATHLONE ¾ MARATHON	ATHLONE ¾ MARATHON	ATHLONE ¾ MARATHON	ATHLONE ¾ MARATHON	ATHLONE ¾ MARATHON	ATHLONE ¾ MARATHON
14th Oct	3 Taper	Mon	Rest	Recovery: 8km	Recovery: 8km	Recovery: 8km	Recovery: 8km	Recovery: 8km
		Tue	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km	LT Interval: 6 x 1km	LT Interval: 8 x 1km	LT Interval: 8 x 1km
		Wed	Rest	Rest	Recovery: 6km	Recovery: 8km	Recovery: 8km	Recovery: 10km
		Thu	Run: 12km	Run: 10km	Run: 10km	Run: 14km	Run: 16km	Run: 16km
		Fri	Rest	VO2 Max: 6 x 400m	VO2 Max: 6 x 400m	VO2 Max: 6 x 400m	VO2 Max: 8 x 400m	VO2 Max: 8 x 400m
		Sat	Rest	Recovery: 8km	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 10km
		Sun	Run: 14km w/ strides	Run: 14km w/ strides	Run: 14km w/ strides	Run: 16km w/ strides	Run: 16km w/ strides	Long: 18km w/ strides
21st Oct	2 Taper	Mon	Recovery: 8km	Recovery: 8km	Recovery: 10km	Recovery: 10km	Recovery: 12km	Recovery: 12km
		Tue	LT Interval: 4 x 1km	LT Interval: 5 x 1km	LT Interval: 5 x 1km	LT Interval: 6 x 1km	LT Interval: 8 x 1km	LT Interval: 8 x 1km
		Wed	Recovery: 5km	Recovery: 5km	Recovery: 8km	Recovery: 8km	Recovery: 8km	Recovery: 8km
		Thu	Rest	Rest	Rest	Rest	Rest	Rest
		Fri	Strides: 10 x 60m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m
		Sat	Recovery: 6km	Recovery: 6km	Recovery: 10km	Recovery: 10km	Recovery: 14km	Recovery: 14km
		Sun	Recovery: 10km	Recovery: 10km	Recovery: 15km	Recovery: 15km	Recovery: 18km	Recovery: 18km
28th Oct	1 Taper	Mon	Rest	Rest	Recovery: 8km	Recovery: 8km	Recovery: 8km	Recovery: 10km
		Tue	LT Interval: 2 x 1km	LT Interval: 3 x 1km	LT Interval: 3 x 1km	LT Interval: 3 x 1km	LT Interval: 4 x 1km	LT Interval: 4 x 1km
		Wed	Rest	Rest	Rest	Rest	Rest	Rest
		Thu	Strides: 10 x 60m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m	Strides: 10 x 80m
		Fri	Recovery: 4km	Recovery: 4km	Recovery: 6km	Recovery: 6km	Recovery: 6km	Recovery: 6km
		Sat	Rest	Rest	Recovery: 4km	Recovery: 8km	Recovery: 8km	Recovery: 8km
		Sun	Rest	Rest	Rest	Recovery: 4km	Recovery: 4km	Recovery: 4km
4th Nov	0 Race	Mon	DUBLIN CITY MARATHON	DUBLIN CITY MARATHON	DUBLIN CITY MARATHON	DUBLIN CITY MARATHON	DUBLIN CITY MARATHON	DUBLIN CITY MARATHON
		Tue	Recovery: 3km	Recovery: 3km	Recovery: 6km	Recovery: 6km	Recovery: 6km	Recovery: 6km
		Wed	Rest	Rest	Rest	Rest	Rest	Rest
		Thu	Rest	Rest	Rest	Recovery: 6km	Recovery: 6km	Recovery: 6km
		Fri	Recovery: 4km	Recovery: 4km	Recovery: 6km	Rest	Rest	Rest
		Sat	Rest	Rest	Rest	Recovery: 8km	Recovery: 8km	Recovery: 8km
		Sun	Rest	Rest	Rest	Rest	Rest	Rest

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