a long, two-and-a-half-hour run in Week 7. The schedules also suggest you finish Week 8 with a race. Race flat-out if youre racing up to 10 miles, or run at your intended marathon pace if youre running a half-marathon. If you race flat-out, try
suggest that you are simply a natural half-marathoner, if you do the suggested long runs, are fit and healthy on race day, and pace yourself sensibly, then your marathon target can easily be reached.If you were up to three minutes outside the half
Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen
that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNERS WORLD, a good book, or an accredited coach at your local club, thats ideal. It will be a tried
in are comfortably worn in the same goes for your vest, shorts and socks. Eat a familiar breakfast that you know you can run on, and if youre not sure about how early to eat it, do your experimenting well before race day (most runners need two to three hours). Out
is that you'll never have to think about what to do on a particular day. You get up, your session is there; you do it. Perfect.You may have seen these Runner's World programmes on the Race for Life website already:The beginners' six-week plan, based on a run
