For The Long Run – the ‘get round’plan

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.