Free Training Plans

For runners of ALL levels, the key to improvement is consistency, structure, variation and perseverance. Having a plan in place helps give us that structure that we need to maintain consistent training week after week.


Remember “variety is the spice of life”, so try to vary the distances, speeds and surfaces on which you run. However, please remember – running is very much an activity where success is directly commensurate to the effort and time put in. In other words: you get what you give! For many people, this is the great allure of this wonderful hobby! Following a running plan and chasing a goal requires patience. Too often we push ourselves beyond our current limits, leading to unsustainability or worse, injury. This is especially true during the very early stages of training. A general rule of thumb is to increase weekly mileage by NO MORE than 10-15%.


We all have different goals, abilities, histories, strengths and weaknesses, so please be aware that there is no real “one size fits all” training plan for any distance. Here follows generic free training plans. For personalised plans specific to YOU, see our Bronze, Silver and Gold packages.




Latest News

Dublin City Marathon Training 2017 8th Aug 2017

I intended to start this DUBLIN CITY MARATHON 2017 Training Blog on Sunday but I was just too tired😴😴 After a Spring of ok results (not quite what I was aiming for but hey...) I decided to enter DCM. Target very simple - to break 2.40; that is; around 6.05 per mile. Simple to type not so simple to do. I've done it b4, but in Barcelona and Rotterdam. My fastest Dublin is 2.41. And they were 3, 4 and 7 years ago. I'll be 45 when DCM 2017 comes along so that's perhaps a factor for me to consider😨😤.

Marathon Tapering for Dublin City Marathon

Why taper? Tapering is vital for the body to recover from the high amount of stress that has been placed on it in the preceeding weeks.

100K Aftermath – Recovery

Just over a week since the 100k….   I finished the race just after 7pm local time. I had a bit of a wobble when I stopped across the finish Read More

Pre 100K World Championships

It is with great pride and respect that I wear this official Irish Running Kit.   I’ve never held with craw thumping or furious flag waving and I have no Read More

World Championships, 2 Weeks To Go!

Less than 2 weeks to go before D Day; that is the 100k World Championships…   I felt quite tired this week. It was to be expected, and I’m quite Read More

World Championships – 3 Weeks To Go!

Inside the last 3 weeks to go before the 100k World Championships in Holland. This week centred on one key run; surely the most important training session of the whole Read More

Maurice Looby Fitness