The countdown is officially on. With less than four weeks to go until the 2026 Vhi Women’s Mini Marathon in Dublin on 31st May, now is the perfect time to start preparing for one of Ireland’s most iconic sporting events.

Every year, more than 30,000 women take part in this incredible 10k race, whether walking, jogging, or running their way to the finish line. No matter your goal, the most important thing is showing up and enjoying the experience.

Your local Gym Plus can play a huge role in helping you feel strong, confident, and race-ready over the coming weeks. From treadmill training and strength work to recovery sessions in the pool, here’s how to make the most of your membership before race day.

Your 4-Week Mini Marathon Countdown

Week 1: Build Your Base Fitness

Focus on getting comfortable with regular movement and finding your natural pace on the treadmill. Keep your sessions manageable and consistent.

Week 2: Increase Your Distance

Start gradually extending your walking or running distance during this week. Small progress adds up quickly.

Week 3: Build Endurance and Strength

Add one longer treadmill session and include at least one dedicated strength training workout to support your running performance.

Week 4: Race Week

Reduce the intensity of your training and prioritise rest, recovery, hydration, and preparation for race day.

Using the Treadmill to Prepare for the Mini Marathon

It may seem simple, but the treadmill is one of the best tools available for preparing for a 10k event like the Vhi Women’s Mini Marathon.

Training indoors gives you full control over your pace and effort. You won’t have to deal with traffic, uneven pavements, or unpredictable weather conditions, allowing you to focus entirely on your session.

One popular approach for beginners and experienced runners alike is the Jeff Galloway Run Method. This training style combines short bursts of running with planned walking intervals to help build endurance while reducing the risk of injury and excessive fatigue.

Speak with your local Gym Plus Personal Trainer if you’d like guidance on how to structure treadmill sessions using this method.

Although the Dublin race route is known for being relatively flat and fast, there are still a few gradual inclines along the way. Adding some incline work into your treadmill sessions can help better prepare your legs for race day conditions.

Why Strength Training Makes You a Better Runner

When preparing for a specific event like a 10k, strength training is one of the most effective ways to reduce your risk of injury and improve overall performance.

Weak glutes and poor core strength are common causes of running-related injuries. Building strength in these areas helps improve stability, posture, and running efficiency.

Aim to include two strength sessions per week, lasting around 20 to 30 minutes each. Even a small amount of consistent strength work can make a noticeable difference in how you feel during your training runs.

Key Exercises for Runners

Focus on exercises such as:

• Single-leg deadlifts
• Glute bridges
• Lateral band walks
• Planks

Try completing 2 to 3 sets of each exercise with around 10 repetitions per set. If the exercise still feels easy by rep seven or eight, increase the repetitions or resistance slightly.

If you plan on doing both running and strength training on the same day, complete your strength session first.

Whether you prefer machines or free weights, stick with exercises that feel comfortable and effective for you. A Gym Plus Personal Trainer can also help tailor a programme to suit your fitness level and goals.

Recovery and Rest: Using the Gym Plus Pool

Recovery is just as important as training, especially during the final few weeks before a race.

Active recovery helps your muscles repair and reduces soreness without placing extra stress on your joints. Swimming is particularly effective for runners because it is completely low-impact while still encouraging gentle movement throughout the body.

If possible, spend 20 to 30 minutes in the pool between running sessions to aid recovery and help flush out muscle tension and lactic acid buildup.

Gym Plus locations across Dublin, Naas, Drogheda, and Rathfarnham all include pool access as part of a full gym membership.

If you don’t have access to a pool, there are still plenty of ways to recover effectively:

• Gentle stretching
• Light walking or cycling
• Contrast showers using hot and cold water
• Staying hydrated
• Eating balanced meals

Aim to drink at least two litres of water per day during your training period, particularly after workouts.

Race Week: Your Final 7 Days

The final week before the Mini Marathon is all about tapering. This means reducing your overall training load while continuing to move gently and consistently.

Avoid pushing yourself too hard during this week. Your goal is to arrive at the starting line feeling fresh, rested, and confident.

Focus on Recovery

During race week:

• Get plenty of sleep
• Stay hydrated
• Use electrolytes during exercise if possible
• Continue light movement and stretching
• Eat regular, balanced meals

Avoid trying unfamiliar foods or changing your routine dramatically in the days leading up to the race.

The Night Before the Race

Choose a freshly cooked meal that includes:

• Complex carbohydrates such as potatoes, rice, pasta, or sweet potatoes
• High-quality protein like chicken, fish, tofu, beans, or lean meat
• Plenty of vegetables

The goal is to fuel your body without upsetting your stomach.

Race Day Essentials: Your Kit Checklist

At the beginning of race week, make sure you have everything prepared in advance.

Don’t Forget:

• Your race number and safety pins
• Comfortable, well-worn running shoes
• Weather-appropriate clothing
• Water
• Sun cream
• A snack or recovery bar for after the race
• Emergency contact information

You’ll also need to collect your race number before the event, which is a great opportunity to familiarise yourself with the race village, bag drop area, and starting point.

Most importantly, arrive early on the day, stay hydrated, and give yourself enough time to settle before the race begins.

What to Expect on the Day

The Vhi Women’s Mini Marathon is known for its incredible atmosphere. Expect thousands of women walking, jogging, and running together through the streets of Dublin with live entertainment, cheering crowds, and an unforgettable sense of community throughout the course.

Whether your goal is to complete your first 10k, achieve a personal best, or simply enjoy the experience with friends, remember to soak up the atmosphere and enjoy every moment.

Train Strong with Gym Plus

Whatever your goal for this year’s Vhi Women’s Mini Marathon, Gym Plus has everything you need to help you prepare with confidence.

From treadmill training and strength sessions to recovery in the pool, your membership can support every stage of your training journey.

If you haven’t joined yet, there’s still time to get started. Visit your local Gym Plus, book a tour of the facilities, and begin your Mini Marathon preparation today.