Have you been running for more than one year?

Have you comleted a half marathon and been temped to run longer?

Are you toying with stepping up to a marathon?

We are hosting a Marathon on the 30th of August in Craughwell (14 weeks away), We are noted for our race organisation and always put on the very best quality events.
Why not scan through our 14-week program and start the ball rolling if it is something that peaks your interest.

Week 1
Monday
Rest

Tuesday
20 mins jog

Wednesday
Rest

Thursday
20 mins jog

Friday
Rest

Saturday
20 mins jog

Sunday
5 mile jog/walk – Plus stretching and loosening.

Week 2
Monday
Rest

Tuesday
25 mins jog

Wednesday
Rest

Thursday
20 mins jog

Friday
Rest

Saturday
25 mins jog

Sunday
90 mins walk/jog plus stretching

Week 3
Monday
Rest

Tuesday
25 mins jog

Wednesday
Rest

Thursday
20 mins jog

Friday
Rest

Saturday
3 mile jog

Sunday
7 – 8 mile walk-jog, stretching and loosening

Week 4
Monday
Rest

Tuesday
25 mins jog

Wednesday
Rest

Thursday
25 mins jog

Friday
Rest

Saturday
20 mins jog

Sunday
10 mile walk-jog plus stretching and loosening

Week 5
Monday
Rest

Tuesday
30 mins jog

Wednesday
Rest

Thursday
30 mins jog

Friday
Rest

Saturday
20 mins jog

Sunday
Race 5 miles or 10k

Week 6
Monday
Rest

Tuesday
30 mins easy

Wednesday
30 mins steady

Thursday
Rest

Friday
20 mins jog

Saturday
20 mins steady

Sunday
12 miles walk / jog

Week 7
Monday
Rest

Tuesday
30 mins steady

Wednesday
Rest

Thursday
5 mins jog warm up, 2 miles timed run, 5 mins jog

Friday
Rest

Saturday
20 mins easy off road

Sunday
10km race or 12 miles walk / jog

Week 8
Monday
Rest

Tuesday
40 mins steady

Wednesday
Warm up jog, 2 x 1 mile timed, jog warm down

Thursday
30 mins easy

Friday
40 mins steady

Saturday
Rest

Sunday
Run / Walk 10 miles race or 13 miles easy run

Week 9
Monday
Rest

Tuesday
25 mins easy

Wednesday
Warm up jog, then 2 miles timed run, then 5 mins jog

Thursday
40 mins steady

Friday
30 mins easy

Saturday
Rest

Sunday
15 miles jog / walk

Week 10
Monday
Rest

Tuesday
25 mins very easy

Wednesday
Warm up, then 3 miles brisk, timed

Thursday
40 mins steady

Friday
Rest

Saturday
20 mins on grass

Sunday
Half Marathon Race, walk 5 mins after 1 hour if needed.

Week 11
Monday
Rest

Tuesday
25 mins easy off road

Wednesday
10 mins warm up jog, then 5 miles steady

Thursday
30 mins easy

Friday
Rest

Saturday
30 mins easy

Sunday
Jog / Walk 18 miles, take drinks, take your time.

Week 12
Monday
Rest

Tuesday
25 mins very easy

Wednesday
Rest

Thursday
6 – 9 miles steady

Friday
Rest

Saturday
20 mins easy

Sunday
Race 10 miles, or 18 miles easy.

Week 13
Monday
Rest

Tuesday
20 mins easy

Wednesday
45 mins steady

Thursday
Warm up, then 8 miles timed

Friday
Rest

Saturday
20 mins easy

Sunday
13 miles steady – practice your pre race routine!

Week 14
Monday
Rest

Tuesday
25 mins jog

Wednesday
Rest

Thursday
10 min jog, 1 mile at race pace, 5 mins jog.

Friday
Rest

Saturday
Race Day!

Sunday
Rest & Njoy your achievementEntry Open

Craughwell Marathon/Half Marathon Details
30/8/14

Details:

• Date Saturday 30th August 2014.
• Start time: 9:30am.
• To enter mail name & club to this contact: craughwellathletics@gmail.com
• You will receive confirmation of entry in due course.
• REG: Craughwell Community Hall from 8:30am to 9:15am.
• Entry €20 surplus after costs will go to Craughwell Ac.
• AAI Permits will be sought.
• Limited Entry.
• Quality Medals for all finishers of both half & full.
• Order of Malta in attendance.
• 250mm bottled water on course.
• Post race refreshments in the Hall.
• Changing Facilities available in the Hall.
• Course for the full is 8 loops 26.2Miles, Jones counter measured.
• Course for the half is 4 loops 13.1Miles, Jones counter measured.
• There is ample parking at the Community Centre.