Train With Red
There are lots of free training programme available online. This one we spotted is ideal for someone who can run a mile without stopping and wants to run the 5 miles (approx.) of the marathon relay leg.
YOU CAN REGISTER TO #RUNWITHRED HERE
This eight-week 8K training program is designed for beginner runners who want to build up to running an 8K race (4.97 miles). Since 8K is almost 5 miles, this schedule also works for any beginners training for a 5-mile race. The program assumes that you can already run at least a mile (approx. 10 minutes).
If you haven't had a recent physical, visit your doctor to get cleared for running.
The training schedule below gives you all your workouts for each of the 8 weeks. You don't have to do your runs on specific days; however, you should try to avoid running two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. Doing 15-20 minutes of strength-training 1-2 times a week can be very beneficial.
You should start each run with a 5-10 minute warm-up walk or slow jog. Runs should be done at a comfortable, conversational pace – if you can’t talk to your running buddy, you are going too fast! Finish up with a 5-10 minute cool-down walk or slow jog.
If you are aiming for the Cork City Marathon, you can start this programme 8 weeks before on April 11th .
Week 1:
Day 1: Run easy 1 mile (1.6 K)
Day 2: Rest
Day 3: Run easy 1 mile (1.6 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 1.5 mile (2.4 K)
Day 7: Rest or 30 min walk
Week 2:
Day 1: Run easy 1.5 mile (2.4 K)
Day 2: Rest
Day 3: Run easy 1 mile (1.6 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 1.5 miles (2.4 K)
Day 7: Rest or 30 min walk
Week 3:
Day 1: Run easy 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy 1.5 mile (2.4 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 2 miles (3.2 K)
Day 7: Rest or 30 min walk
Week 4:
Day 1: Run easy 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy 1.5 mile (2.4 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 2.5 miles (4 K)
Day 7: Rest or 30 min walk
Week 5:
Day 1: Run easy 3 miles (5 K)
Day 2: Rest
Day 3: Run easy 2 miles (3.2 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 3 miles (5 K)
Day 7: Rest or 30 min walk
Week 6:
Day 1: Run easy 3.5 miles (5.6 K)
Day 2: Rest
Day 3: Run easy 3 miles (5 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 3.5 miles (5.6 K)
Day 7: Rest or 30 min walk
Week 7:
Day 1: Run easy 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy 3 miles (5 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 4.5 miles (7.2 K)
Day 7: Rest or 30 min walk
Week 8:
Your first 8K (5-miler) is this week!
Try to take it a little easier this week, so that you're well-rested for your race. Good luck!
Day 1: Run 40 min
Day 2: 30 min cross-training
Day 3: Run easy 30 min
Day 4: Run easy 20 min
Day 5: Run easy 10 min
Day 6: Rest
Day 7: RACE DAY!!!