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

on track) with 2 min recoveries. Rest 5M easy 15M slow with 5M in middle at marathon pace Week 5 (38-42M) Rest or 4M easy 6M - run to a hill, then 10 x 30 secs uphill, jogging back down 8M easy 6M - warm up, then 9 x 90 secs fast

-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

Standfirst: 16-week Get You Round scheduleAuthor: John BinghamPics:Issue date: Feb-May01Keywords:uan133-->This month we begin preparing, as beginners and slower runners, to get round the marathon. The goal is simple: to line up healthy and well

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-4:30 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

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-1:37half-marathon (7:20 per mile) and sub- 43:00 10K (7