The Perpetua Guide to Half Marathon Training in Dublin

Training for a half marathon is one of the most rewarding challenges you can take on. Depending on if you're aiming to complete your first 21.1km or improve your race time, the right training structure can make all the difference. With Dublin’s parks, coastal paths, and scenic running routes, it’s an incredible city to prepare for a race.

We work with runners who want to train smarter, combining structured running, strength training, and recovery strategies to help them perform better and stay injury-free. 

Here’s our guide to half marathon training in Dublin.

Start With a Clear Training Plan

A half marathon is far enough that you can’t simply “wing it.” Most runners benefit from a 10-16 week structured training plan depending on their current fitness level.

A balanced training plan should include a mix of long runs, easier aerobic runs, and some faster sessions to improve pace and endurance. Long runs gradually build your ability to cover the distance, while tempo sessions help you become more comfortable running at a sustained pace.

Consistency is the most important factor. You don’t need every session to be perfect, but regularly following a structured plan will help you steadily improve over time.

The Best Places to Run in Dublin

One of the advantages of training in Dublin is the variety of running routes available.

Phoenix Park is one of the most popular training locations in the city. The long roads and open space make it ideal for steady long runs or structured sessions.

The Grand Canal is another favourite for runners. The flat, uninterrupted path makes it perfect for mid-week mileage or tempo runs.

For something more scenic, Sandymount and Clontarf Promenade offer long coastal routes where you can maintain a consistent pace while enjoying sea views.

Rotating between different routes can keep training interesting and help you prepare for different race conditions.

Strength Training for Runners

Strength training is often overlooked by runners, but it can make a significant difference to both performance and injury prevention.

Our coaches encourage runners to include two to three strength sessions per week to support their training. These sessions focus on areas that are particularly important for running performance:

• Glutes and hamstrings
• Core stability
• Single-leg strength
• Hip mobility

Developing strength in these areas improves running efficiency and helps maintain good form as fatigue builds during longer runs. A great option for runners would be Perpetua’s Tread and Shred class.

Recovery Is Part of Training

Training breaks the body down, but recovery is what allows it to adapt and improve.

Good recovery habits including sleep, hydration, and mobility work, help you stay consistent throughout your training block. Many runners also benefit from dedicated recovery sessions after tougher training weeks.

Tools like mobility work, stretching, and sauna sessions can all help support recovery and reduce stiffness after longer runs.

Fuel Your Training Properly

As your mileage increases, your nutrition becomes more important.

Your body needs enough fuel to support training and recovery. Carbohydrates provide the energy needed for longer runs, while protein supports muscle repair after sessions.

It’s also important to practise race-day fuelling during your long runs so you know what works best for you before the big day.

Get Expert Support for Your Training

If you're serious about improving your running, having the right support can make a big difference.

At Perpetua Fitness in Dublin, we help runners combine structured running with strength training and recovery strategies so they can train consistently and avoid common setbacks.