Walkers at the ready!

Before starting any exercise program you should consider the following especially if you have any concerns or underlying health conditions.

Book a consultation with a doctor/specialist and have a health screening.

Get a 2nd opinion if unsure about any results and consult necessary specialists if required.

Proceed gradually with your training. A marathon is made of lots of small steps not big jumps so your training should be taken likewise.

Be specific. Train the way you intend to participate. If you are going to walk the marathon there is no major need to run/jog through training. Find your pace!

Enjoy it! Regardless of your level, your training should be enjoyable so focus on small gains each session and vast improvements will be made over the course of your training!

The next eleven weeks are very important! Yes this is a guide but please LISTEN TO YOUR BODY if your aching, sick ,anything out of the ordinary do not try and make up the hours of those you missed. The program can be altered and I am available at chris@trifit.ie or 0877733698 if you have any queries or concerns about your program. If your body says no LISTEN The long walks are there, you'll have the mileage and time spent on the road done

DO NOT concern yourselves with distances or trying to do your long walks for a measurement! Spend the TIME out on the roads. Your speed will come from your interval sessions. Feel strong at the end.

Training Plan

Our Glossary for terms used:

Comfortable: ideally around 7/10 in the effort department but between 5-7 is acceptable. Non Impact training: This is where we want you to put in the most effort. This means 7+ for effort. These sessions are where you will cultivate your fitness and see the improvement. Examples of non impact training are Swimming, Spin Classes, or using the Cross Trainer at the gym. Examples of fun activities: Boxercise, Pilates, Legs bums and Tums and Spin, remember; variety is key.

Download PDF Version

Download Stretching Plan

Week 1
Starting 20 Feb 2012	Monday 20th	Tuesday 21st	Wednesday 22nd	Thursday 23rd	Friday 24th	Saturday 25th	Sunday 26th
Weekly Aim: LETS GET STARTED Introduction to the road Get a routine	Flexibility max 30 min walk	Comfortable walk 45-60mins	NB: how does your body feel?	Comfortable walk 60-70mins	Rest and recovery	Choose a fun activity for 40 min	Comfortable walk 75mins

Total Hours Week 1 On Road - 4+ Other - 1.5

Week 2
Starting 27 Feb 2012	Monday 27th	Tuesday 28th	Wednesday 29th	Thursday 1st	Friday 2nd	Saturday 3rd	Sunday 4th
Weekly Aim: Introduce Cross Training to The program (e.g. strength, weights, circuits, non impact training)	45-60mins non impact training (swimming, bike, cross trainer) relative effort higher 7 or 8/10	Comfortable walk 50-65mins	Flexibility	Comfortable walk 65-75mins	Intro to strength training. Body weight work	Rest and recovery	Comfortable walk minimum 75mins

Total Hours Week 2 On Road - 3.5 Other - 1

Week 3
Starting 5 March 2012	Monday 5th	Tuesday 6th	Wednesday 7th	Thursday 8th	Friday 9th	Saturday 10th	Sunday 11th
Weekly Aim: First tough week Increase hours Introduce pace walking/ Jogging* don't jog if you intend on walking the marathon, instead increase walking pace-applies to whole program	60 mins non impact training	Pace jog/ walk 1min jog 1min walk 2min jog 1min walk 3min jog 2min walk repeat x 4/5	45-60mins non impact training (swimming, bike, cross trainer) relative effort higher 7 or 8/10	Comfortable walk 70-85 mins	Body weight leg exercises mini circuit with 10 mins fast activity in between each circuit repeat x3	Flexibility	First long walk aim is to make 90 mins-2hr 45 mins continuous feeling strong

Total Hours Week 3 On Road - 4+ Other - 2.5

Week 4
Starting 12 March 2012	Monday 12th	Tuesday 13th	Wednesday 14th	Thursday 15th	Friday 16th	Saturday 17th	Sunday 18th
Weekly Aim: Recovery week Treat yourself	30 min non impact and flexibility session /td>	If you can treat yourself to a massage to help repair the body from all the hard work you have been doing	60 min non impact training	Pace jog/ walk 1min on 1min walk 2min on 1min walk 3min on 2min walk repeat x 4/5	Weights circuit	Flexibility	Strong 75 mins

Total Hours Week 4 On Road - 2+ Other - 3+

Week 5
Starting 19 March 2012	Monday 19th	Tuesday 20th	Wednesday 21st	Thursday 22nd	Friday 23rd	Saturday 24th	Sunday 25th
Weekly Aim: Begin to build hours	Comfortable walk 70-85 min min	Pace jog/ walk 2min on 1min walk 3min on 1min walk 5min on 2min walk repeat x 4/5	60 min non impact training	Weights circuit then light cardio 20 min	90 min continuous	Flexibility	2 hrs maximum

Total Hours Week 5 On Road - 6+ Other - 3+

Week 6
Starting 26 March 2012	Monday 26th	Tuesday 27th	Wednesday 28th	Thursday 29th	Friday 30th	Saturday 31st	Sunday 1st
Weekly Aim: Hours pace and strength	60 min non impact training	Pace jog walk 5min on 1min walk 5min on 2 min walk 5min on 3min walk	Weights circuit then light cardio	90 min continuous	Pace jog/ walk 2min on 1min walk 3min on 1min walk 5min on 2min walk repeat x 4/5	Flexibility	2-2 1/2hrs

Total Hours Week 6 On Road - 6+ Other - 3+

Week 7
Starting 2 April 2012	Monday 2nd	Tuesday 3rd	Wednesday 4th	Thursday 5th	Friday 6th	Saturday 7th	Sunday 8th
Weekly Aim: Cross training week Non impact (e.g. swimming, bike, cross trainer, aqua jogging)	30 mins non impact and flexibility session	Weights circuit Main strength session	Flexibility	Massage	High anaerobic session (spin class boxercise)45- 60 mins 9/10	Continuous non impact cardio 2hrs preferably aqua jogging 60 mins	3-3 1/2 hrs

Total Hours Week 7 On Road - 3.5 Other - 6+

Week 8
Starting 9 April 2012	Monday 9th	Tuesday 10th	Wednesday 11th	Thursday 12th	Friday 13th	Saturday 14th	Sunday 15th
Weekly Aim: Keep building on our fitness. Time spent more hours Long walk	Pace jog walk 5min on 1min walk 5min on 2 min walk 5min on 3min walk	90 min non-impact training	2-2 1/2hrs	Weights circuit then light cardio	High anaerobic session (spin class boxercise)45- 60 min 9/10	Pace jog/ walk 2min on 1min walk 3min on 1min walk 5min on 2min walk repeat x2 top sustainable speed	3 1/2 -4hrs

Total Hours Week 8 On Road - 7.5 Other - 3.5

Week 9
Starting 16 April 2012	Monday 16th	Tuesday 17th	Wednesday 18th	Thursday 19th	Friday 20th	Saturday 21st	Sunday 22nd
Weekly Aim: Last hard week	High anaerobic session (spin class, boxercise) 45-60mins 9/10 30 min cool down steady walk	3 hrs	90 mins non impact training	Pace jog/walk 9min jog 1min walk 8min jog 2 min walk 7min jog 3min walk x3	Flexibility Light walk 30 mins	Continuous non impact cardio 2hrs	Do the time last long walk 4 30-5hrs max

Total Hours Week 9 On Road - 10.5 Other - 5+

Week 10
Starting 23rd April 2012	Monday 23rd	Tuesday 24th	Wednesday 25th	Thursday 26th	Friday 27th	Saturday 28th	Sunday 29th
Weekly Aim: Body preparation “feel good sessions”	Massage	Last mini strength circuit non impact cardio 30 min	Light walk 75 min	Non impact cardio 60 min	Flexibility	Rest and recovery	Strong walk 90 min max 2hrs

Total Hours Week 8 On Road - 3+ Other - 4.5

Race Week
Starting 30 April 2012	Monday 30th	Tuesday 18th	Wednesday 19th	Thursday 20th	Friday 21st	Saturday 22nd	Sunday 23rd
Weekly Aim: RACE PREPARATION EMPHASIS: good nutrition fluid intake	Flexibility	1min jog 1min walk 2min jog 1min walk 3min jog 2min walk repeat x 2	Light walk 60 mins	Non impact cardio 45-60 mins	Light walk 45mins	Light walk 30 mins Flexibility Prepare race gear

Total Hours Week 8 On Road - 2+ Other - 3+