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

, 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

(or 400m) with 90 secs (or 200m) slow Rest 4M jog with strides Half-marathon or 10k race or timetrial Week 6 (43-47M) Rest or 4M easy 6M easy 9M steady 6M - warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m

-min run 2-hr jog-walk or half-marathon race Week 9 40-min run Rest 3 x 1M session, timed, with 5 mins rest after each Rest 30-min run 40-min run 8M run, walking when you have to Week 10 45-min run Rest 3M run

.As opposed to those who beat themselves up in the early stages, only to find themselves walking the last eight miles, we will integrate scheduled walk breaks into our training and into our race. At the Flora London Marathon, we figure that the ‘Get you

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-1:25half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per

Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:15 marathon is approximately 9:30 per mile. To break 4:15, you should eventually be capable of a sub-1:55half-marathon (8:45 per mile) and sub-55:00 10K (8

Standfirst: 16-week Sub-4:30 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan132--A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you should eventually be capable of a sub-2:00half-marathon (9:00 per mile) and sub-53:00 10K (8

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