The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need

200m, jogging about 400m after each 6M. – start slowly, finish faster Hill session, as Wk 4, but add 1 more rep Rest, or jog up to 3M 4M easy Half-marathon raceWeek 6 Rest or 5M easy, off-road 6M – start slowly, work up to faster pace if not tired

, jogging back down 6M steady 8M. Start easily, then put in bursts of 100-200m, jogging after each until you’ve recovered Rest or 5M easy Rest or jog up to 4M Half-marathon raceWeek 6 5M easy, off-road Hill session: 4 x 90 secs-2 mins hill climb, jogging

Rest 25-30-min run 1 hr jog-walk, with more jogging than walkingWeek 7 30-min run Rest 30-min run Rest 30-min run 30-min run 8M run, walking when you have toWeek 8 30-min run Rest 30-min run Rest 30-min run 30-min run 2-hr jog-walk or half-marathon race

Standfirst: 16-week Get You Round scheduleAuthor: John BinghamPics:Issue date: Feb-May01Keywords:uan133-->Ah, yes. The romance of the marathon. The aching muscles. The blistered feet. The months of recovery. Nonsense. Forget those old

Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131-->A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8

Standfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:-->A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25 half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per

Standfirst: 16-week sub-3:45 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan130-->A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7

Standfirst: 16-week sub-3:15 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan127-->A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:50 per mile) and sub-40:00 10K (6

Standfirst: 16-week sub-3:30 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan129-->A 3:30 marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K