Half Marathon Program – Week 4


How are you finding the heat this week? Continue reading “Half Marathon Program – Week 4”

Half Marathon Program – Week 3

Now to notch things up slightly.

People wonder about the intervals and tempo runs – what is the purpose?

Simply put if you get used to running at a faster pace & effort, then you can sustain an easier, aerobic pace for longer. Faster pace runs also help boost fitness.


Continue reading “Half Marathon Program – Week 3”

Half Marathon Program – Week 2


Week 1 over and done with? Hope that everything went well for everyone. I didn’t hear too many complaints so either you are more able that you think you are or the sessions aren’t tough enough?

If you are only catching up Week 1 sessions are here, but please don’t try to catch up, just work away at the week behind for now.

Continue reading “Half Marathon Program – Week 2”

Week 6 #Zero25k – We’re into the heart of it now!

Well, Week 6!! Who’d a thunk it? 🙂

The conditions weren’t as bad as I feared and we still have the core group of die-hards meeting up on Saturday morning. A couple of new accomplishments happened today one of which caught me by surprise.

A similar feeling to what it must be like as children grow up and leave occurred as I was locking onto GPS. I looked down, and when I looked up a few seconds later the group was gone. On it’s own, off trotting up the road on the warm up leg!

A poignant moment as I considered was I truly needed? Would ye miss me if I stayed in the warmth? 🙂

Catching up with the group we were notching it back a little today:

  1. Warmup – 05:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 08:00
  5. Recover 02:30
  6. Run – 05:00
  7. Run Fartlek – 02:30
  8. Cool down & Stretch 05:00

Again it changes for the week:


  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 02:30
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

And on Thursday:

  1. Warmup – 05:00
  2. Run – 20:00
  3. Recover 02:30
  4. Run Fartlek 02:30
  5. Cool down & Stretch 05:00

You lot are making this look easy!!

Keep going exactly as you are and just an FYI on Saturday you SMASHED through 5k in the time we were out.

As I said in the stretch session, this Saturday we will be shortening the time to focus a little on going faster for a block. It will be different from any of the apps, but yo lot are well ready for this!!

Week 5 #Zero25k – its getting gusty out there!!

I was running a wee bit late due to my son looking for cuddles. As it turns out he had a tummy bug coming on and was very sick on Sunday night. It seems to have passed though thankfully.

So under a bit of pressure as I know everyone has things to do. I made some changes on the fly.

We are getting to the meaty bit of the program and time to switch things around a bit. What we are doing now is reducing the recovery time between longer periods of running. We are controlling pacing so that you are able to sustain a higher level of effort for longer, finishing each section strong with a higher Perceived Rate of Exertion.
Garmin Connect file
On Saturday we did:

  1. Warmup – 03:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 05:00
  5. Recover – 02:30
  6. Run 05:00
  7. Recover – 02:30
  8. Run Fartlek – 02:30
  9. Cool down & Stretch 05:00

Now for anyone who is using an app you should be noticing by now that we are not following an app. I am adjusting a general blueprint to suit what I am observing in the group.

So on Tuesday you need to do the following:

  1. Warmup – 05:00
  2. Run – 08:00
  3. Recover 02:30
  4. Run 08:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Likewise on Thursday it changes again:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 03:00
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Please remember that Fartlek is mixed speeds;  from jog to 75% back to jog, up to 50%, up to 75% maybe all out sprint for 10 secs. Mix is up and the 02:30 will fly by. Don’t cheat on it, the speedwork on tired legs will do you the power of good both physically and mentally!!

Be very aware of the winds and weather warnings!!

Were you inspired on Monday to run a marathon?

How about joining our 2016 Dublin Marathon team?

Sometimes you see someone or something and a switch in your brain just clicks over and you think “Can I do that?”

Light bulb

The answer inevitably is always a resounding “YES!!” but most of us doubt our ability to achieve the Yes. So we need a little push, a little helping hand and guidance along the way until our self confidence kicks in and takes over – this belief is what allows us to achieve that YES!

Continue reading “Were you inspired on Monday to run a marathon?”

Coaches Corner – How do you use #TrainingPeaks to determine Run Training Zones?

In running the way to efficient training is through knowing what our heart rate training zones are.

There are a number of ways to do this. One of which is through proper Lactate Threshold testing in a lab setting. If you are serious about making good progress this is the way I would do it. Then relatively regular field tests to monitor progress.

To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail. If you have access to a running track this will be ideal as it is a repeatable environment for testing.

Run test protocol:

After a 15 minute warm-up of easy running, finish with a few quick 30 seconds on / 30 seconds off bursts (or strides) to get your heart rate in the correct training zone.

  • The 30 minute TT begins.
  • At 10 minutes into the test, hit the ‘Lap’ button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
  • The average for the final 20 minutes is your Lactate Threshold or LT.
  • You should finish knowing you gave it everything you had.

15 minutes easy cool down.

Once you have the “Threshold Value” you plug in the run LT # from the above test into a calculator like the one available on Training Peaks to get your training zones.

TrainingPeaks   Plan your training  track your workouts and measure your progress

These are a little bit different to the default 1-5 on most HRM watches and apps but you simply use those and adjust as per the chart above.

Now you are training properly and #resultsstarthere



Into the last 8 weeks of training!

Fingers crossed you are all seeing the benefits of the plan and are feeling a bit zippier in your running?

Continue reading

[BEGINNERS] – #AskAKW Dublin Marathon Training – How’s the legs?

Getting there now!! 🙂

This is a short block of training as we’re building the last 4 weeks as one unit to deliver you safely to the start line.

Continue reading “[BEGINNERS] – #AskAKW Dublin Marathon Training – How’s the legs?”

[IMPROVERS] #AKWest Dublin Marathon Program – Weeks 10-14

How are you all doing?

With the introduction of the speedwork you should be feeling a bit of change in your running (?)

FAST here is what you are thinking your Marathon Pace (MP) is likely to be. By running a few sessions at this stage you will quickly learn how realistic your anticipated goals are. Run the MP as a block so for example the first 8k on Wednesday should be warmup 2 k, next 1k at steady pace, 4k at MP, 1k cooldown.

Try and take a split or lap time for your MP sections so you can gauge the MP. It should feel like an effort but you should also bear in mind, this will be a pace you hope to hold in 13 weeks time for 42.2k 🙂

We really could do with your feedback on the forum on this so that you can adjust properly.

 Week 13 Rest 6  10 (5k at MP) 6 Rest  6 18 (5k at MP)
 Week 12 Rest 8 10 (Hilly) 8 Rest 8 18 (2 x 4k at MP)
 Week 11 Rest 5  10 (5k at MP) 8  Rest 8 20 (2 x 5k at MP)
 Week 10 Rest 8  10 8  Rest 16* 8
 Week 9 Rest 8 8 8  Rest 8 22 (2 x 5k at MP)


All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

All runs must start with 10mins / 2k of easy running to warm up and loosen out. Think about your form, relaxing the shoulders etc before getting into the main body of the run.

In the long runs we are progressing. How to structure the progression runs? Eg. in the 20 (2 x 5k at MP) the way to do this is:

  • 5k warmup
  • 5k at MP
  • 2k easy
  • 5k at MP
  • 2k easy
  • 1k to finish

You will have an idea of your projected MP from your previous 10k races. If you have any doubts do check in with us on the forum

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

These are starting to introduce pace work. Also coming in is hilly work to build strength. Hills should be something you are being challenged on, but not having to climb! If you can find a hill or drag that takes a few minutes to run up like the hill at Renville Park make it a favourite and mark it for future reference.

Any questions please feel free to fire them at us.

Happy running!! 🙂

Edel & Sean