A mix of what Boo & PSC say. Three runs a week is sufficient to get you round the HM. Use the fourth session to cross train, perhaps? I did my first HM massively under prepared (one 11 miler the week before!), but took it nice and steady and really enjoyed it (well, except the last mile or so ).
Ahhem, Wenty, I already have a very nice GFA London place but I will be deferring. I am nowhere near running properly – I can barely string 400m together. Young Tiny was getting excited for me
I’ve been doing naff all, Marrows. When I first broke it (end August) I was determined I would do core, upper body, blah blah. The reality was I sat on my arse for 11 weeks until the cast came off. And got fat! Then I had minor surgery on it and was walking like Frankenstein until just before Christmas. Since joining a gym at Christmas I have come on massively. I have about 97% range of movement in it, just working on the ‘springy’ strength stuff now in order to get running without a limp.
Ramjet, I once had to do an 18 miler round the perimeter path of my local running track because it was the only snow-free ground I could find. It's a half mile loop, so 36 times round and round and round with not a soul in sight, as the Island had gone into snow shut down. Not my happiest running memory!