Ireland West 3/4 Marathon, 10K & 5K 2026

16-20 weeks is the target window for first-time marathoners; 12-16 weeks is solid if you're already maintaining a baseline mileage. Arrive with your longest run behind you in training, not on race day itself.

This is a largely flat course, so most of your long runs can mirror that — flat and steady, building time on feet rather than hill strength.

Reduce overall mileage across the final 2-3 weeks while preserving short race-pace bursts. Arrive at Swinford Amenity Park fresh, energized, and primed — not fit, fresh.

Lock in your target pace using the interactive splits calculator below — no official pacers are confirmed for this event, so a pace band on your watch is the more reliable option.

Test your race-day fuel and hydration plan on your long training runs, not for the first time on race day — check the Race Day Checklist below for what's actually on this course.

A deliberate increase in carbohydrate over the two to three days before the race is the well-established approach at marathon distance.

Eat a carbohydrate-focused breakfast two to three hours before the start, and stick to something you've already tested in training rather than trying anything new.

Most runners take on carbohydrate every 30 to 45 minutes from about an hour in, alongside fluid at the on-course stations.

A mix of carbohydrate and protein in the hour or so after finishing supports recovery.