Get a marathon training plan to suit you!

This year’s Cork City Marathon is on the way and organisers have now revealed training plans for all types of runners who want to take part.

If you’ve signed up for the event on Sunday 1 June or are considering taking part, the Cork City Marathon website is now live with a great resource: detailed training plans designed for runners of all levels.

Whether you’re tackling your first 10k, progressing to the half marathon, or taking on the full marathon challenge, these plans are designed to guide you every step of the way.

Developed in collaboration with experienced coaches, the plans cover everything from endurance-building to race-day strategies. For beginners, the focus is on gradually increasing mileage to safely reach the finish line.

Meanwhile, seasoned runners will benefit from expert tips on improving performance and fine-tuning pacing to achieve personal bests. Here’s a sample of some training tips to enhance your race day preparation:

Incorporate strength training: Adding strength training to your routine improves running efficiency and reduces the risk of injury. Focus on exercises for your core and leg muscles

Prioritise recovery: Rest days and proper sleep are essential to allow your body to recover and adapt, ensuring sustained performance

Stay hydrated and fuelled: Proper hydration and nutrition are key before, during, and after your runs. Experiment with different strategies during training to discover what works best for you

10k runners: Include interval training once a week to build speed and endurance. Start with 30 second bursts at a challenging pace

Half marathoners: Focus on long runs over the weekend, gradually increasing your distance by no more than 10% each week

Marathoners: Schedule a ‘taper’ period in the final three weeks before race day to help your body recover and store energy for the big event

The full training plans are available for download on the Cork City Marathon website, providing a step-by-step guide to help participants succeed in their chosen race distance. See corkcity.ie/en/cork-city-marathon/training-plans.

Organisers are committed to fostering an inclusive and supportive environment. Whether you’re aiming for a personal best or running to support a cause, the Cork City Marathon offers an opportunity to challenge yourself while celebrating the collective spirit of the event.

For more details, to access the training plans, or to register for the 2025 Cork City Marathon, visit corkcitymarathon.ie.