Training Schedule

The following table shows all official Athletics Ireland races taking place in Cork between the start of 2026 and Cork City Marathon. The highlighted events have been included in the training plans in this document, and therefore the events which we will be focusing on as a club

Types of Runs

The training plans are given as rough guides, but if multiple people in the club follow the same plans, it means that people can train together. Hitting your distance goals each week is more important than hitting speed goals. Rest between runs is vitally important. If you want to run more than three times a week, ideally the fourth run should be another easy run. 

  1. Easy Run

An easy run should be easy. This run will be your relief during the week. It is not too long, and not too fast. Ideally, you should be able to have a conversation easily during these runs. Your easy pace (EP) should be around 1 min/km slower than your 5 km race pace. For example, if you are running a 5 km at 5 min/km, your easy run should be about 6 min/km. Be careful not to go over your EP pace, so that you can recover properly. 

  1. Long Run

The purpose of a long run is to build up your endurance at long distances, once again they are less about speed and more about distance. It is much more important that you hit your weekly km goals each week rather than beating your PB’s. Most of the time your long run will be run at your EP (easy pace). Sometimes you will run your long run at your RP (race pace). This is to gauge how your training is going as you work your way up to your long distance race goal (i.e. 10 km, ½ marathon, or marathon). Sometimes you will run your long run at EP/RP. This means you will start at your easy pace, and slowly work up to your race pace. Long runs can be long, tedious, and boring. Try listening to a podcast or buddying up with another runner to make the run more interesting. You can also break your long run into segments to make it easier to complete, for example you can run a 15 km long run in three 5 km segments, each with their own individual pace. Focusing on keeping to different paces can help to pass the time. 

  1. Speed Sessions

Speed sessions are the most challenging yet also the most rewarding part of a training plan. These are the training sessions that will push you to the limit, but with each speed session you will improve your EP and RP paces. Missing speed sessions will not be the end of the world, but you will not improve as much without completing speed sessions. Speed sessions involve running at fast paces over set distances, often with rests or breaks between intervals. Your pace during a speed session should be at your 5 km RP (race pace) or faster. There are many ways in which you can complete speed sessions, some examples are linked below:

  1. Runners World
  2. YouTube (Sarah Place)
  3. Runbundle

As these runs involve running at max speed and not stopping, ideally these are run on a flat surface without breaks in the middle. The new Marina Walkway starting at Cortado Coffee is flat and has distances marked. 

Key points to remember regardless of your experience, ability or fitness level:

  1. You don’t need to hit every session
  2. Swap days freely
  3. Easy means easy
  4. Missing a week ≠ failure
  1. 5 km to 10 km
Week BeginningEasy RunLong RunSpeed Session
3/16/20263 km5 km2 km
EPEP
3/23/20263.5 km5.5 km2 km
EPEP
3/30/20264 km6 km2 km
EPEP
4/6/20264 km6.5 km2 km
EPRP
4/13/20264.5 km7 km3 km
EPEP
4/20/20265 km8 km3 km
EPEP
4/27/20265 km9 km3 km
EPEP
5/4/20265 km10 km2 km
EPEP
5/11/20263 km*10-12 km5/14/2026
EPEPCheetah Run (5km)
5/18/20266 km10 km2 km
EPEP
5/25/20266 kmCork City Marathon 10 km RaceX
EP

*Choose distance based on how you are feeling.

  1. Cork Half Marathon
Week BeginningEasy RunLong RunSpeed Session*
1/12/20263 km6 km3 km
EPEP
1/19/20264 kmClonakilty 5 mile 25/01 3 km
EPEP or 5km EP
1/26/20264 km8 km4 km
EPRP
2/2/20265 km9 km4 km
EPEP
2/9/20265 km10 km 4 km
EPEP 
2/16/20265 km11 km5 km
EPEP
2/23/20266 km22/02 Kinsale 5 km
EP10 mile (EP) or 12 km
EP
3/2/20266 km13 km5 km
EPEP
3/9/20266 km14 kmTVP Parkrun
EPEP
3/16/20266 km15 km5 km
EPEP
3/23/20267 km16 km6 km
EPEP
3/30/20266 km14 km5 km
EPEP
4/6/20267 km17 km6 km
EPEP
4/13/20267 km15 km5 km
EPEP
4/20/20267 km16 km6 km
EPEP
4/27/20268 km17 km6 km
EPEP
5/4/20268 km18 km6 km
EPEP
5/11/20267 km14 km14/05 Cheetah Run or 5km
EPEP
5/18/20266 km10 km 4 km
EPEP 
5/25/20265 km31/05 Cork City Marathonx
EP

*Speed session distance includes recoveries (interval format recommended, refer to links in section 3 above).

  1. Cork Full Marathon
Week BeginningEasy RunLong Run*Speed Session
1/12/20265 km8 km4 km
EPEP
1/19/20266 km10kmClonakilty 5 mile 25/01 or 5km
EPEP
1/26/20267 km12 km RP6 km 
EP
2/2/20267 km14 km6 km
EPEP
2/9/20268 km15 km7 km
EPEP
2/16/20268 km22/02 Kinsale 7 km
EP10 mile (RP)
2/23/20268 km17 km 8 km
EPRP
3/2/20269 km18 km8 km
EPEP
3/9/20269 km19 kmTVP Parkrun
EPEP/RP
3/16/202610 km20 km8 km
EPEP
3/23/202612 km21 km8 km
EPEP
3/30/202612 km16 km8 km
EPRP
4/6/20268 km25 km4 km
EPEP
4/13/20269 km20 km10 km
EPEP
4/20/20269 km25 km**Roscarbery, Surf, Turf & Tar 10km 
EPEPor 9 km
4/27/20268 km32 km8 km
EPEP
5/4/202610 km25 km10 km
EPEP/RP
5/11/202612 km18 km14/05 Cheetah Run (5 km)
EPEP
5/18/202612 km15 km8 km
EPEP
5/25/2026–31/05 Cork City Marathon8 km

*Speed session distance includes recoveries (interval format recommended, refer to links in section 3 above). For first timers, if fatigued, cap speed sessions at 6–7 km.

**Date to be confirmed