Running Plans - Coach Mark O'Mahony

Your Running Plan

I believe in personalised training that adapts to your individual needs. My approach is highly flexible, ensuring that your training plan is tailored specifically to you. If something isn’t working or you’re not satisfied, I’ll adjust accordingly. Your progress is my top priority.

My training methodology is centered around improving your performance across four pillars of marathon training; Lactate Threshold, V02 Max, Running economy, and Resistance to Fatigue.

Two types of coaching are available; performance and elite.

“The results speak for themselves and the coaching that Mark brings to the table. Whether it’s nutrition, energy fuelling, stretching, recovery, or game planning… Mark has it all covered.”

Ken Creedon

A typical starting point for many runners

The Super Base System

Lactate Threshold (LT) Tempo Runs

My primary focus is on enhancing your Lactate Threshold (LT) – the pace you can sustain for approximately 50-60 minutes in a race. We incorporate LT tempo runs into your training regimen, gradually progressing up to 40 minutes. These tempo runs are done by feel, with some faster segments included towards the end of the session, simulating a 3k/2-mile effort. We’ll provide detailed explanations during our WhatsApp calls to ensure you understand each aspect of the workout.

Aerobic Threshold (Ae T) Work

On weekends, we focus on Aerobic Threshold work, which involves maintaining a pace/effort level you can sustain for approximately 2 hours. We add some variety to these sessions with elements like 5k effort strides off full recovery, along with other specialized techniques.

Fartlek Work

Occasionally, we’ll introduce fartlek sessions into your training routine, allowing for a playful yet effective approach to speed training. We’ll explain the concept and execution of fartlek workouts during our consultations.

Training Structure

Our training structure is straightforward: one or two moderate workouts per week, depending on where we are in the training cycle. These workouts typically occur midweek and on the weekend. The rest of your running will consist of recovery and maintenance runs, aligning with my philosophy of specific stress, recovery, and adaptation. Additionally, we work on developing speed, strength, power, running economy, and endurance to make you a well-rounded athlete.

Personalised

Approach

Above all, my training philosophy revolves around personalization. I analyse your progress on a weekly and daily basis, adjusting as needed to ensure your training remains tailored to your evolving needs. Nothing is set in stone, and every aspect of your training plan is designed to optimize your performance.