The ‘get round’ plan
Doing your first half or full marathon and starting to panic because training hasn’t gone well so far? This plan will get you round either a half or a full marathon. If you’re doing a half marathon then choose the shorter distance shown, and pick the longer distance if doing the full 26.2 miles.
- If your training hasn’t gone completely to plan so far, don’t worry. Focus instead on completing the race without increasing your risk of injury
- Long run refers to the distance you’ll be covering. If this needs to include a few walk breaks that’s fine, but aim to keep them to a minimum
- Run / walk means run as quickly as is comfortable for the stated time and then walk to recover
- Long runs are scheduled for Sundays but if Saturday or a different day works better for you simply shift the entire schedule along by the appropriate number of days
- Remember, where there are two distances on the plan, the first is for half marathon, the second for marathon training
- Cross training can be anything from a strength-based gym session, a swim, a yoga or Pilates class or a bike ride. Anything but running.
Training guides have been devised by Christina Macdonald, Editor-at-Large of Women’s Running magazine and author of the book, Run Yourself Fit (Summersdale). She has completed two marathons and ten half marathons.