running) Fri Rest Sat 25 mins easy Sun 40 mins easy WEEK FOURMon Rest Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy Wed Rest Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy Fri Rest Sat 20

GETTY IMAGESWhatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow

WEEK ONE Mon Rest Tue Run 1 min, walk 1 min. Do 10 times Wed Rest Thu Run 2 mins, walk 4 mins. Do 5 times Fri Rest Sat Rest Sun Run 2 mins, walk 4 mins. Do 5 times WEEK TWOMon Rest Tue Run 3 mins, walk 3 mins. Do 4 times Wed Rest

Don't hang around - they sold out in four weeks this time last year...Here's the link

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

, and there is no way to fake them. Some people can build pure speed off a few short, sharp sessions, but you can’t do the same for endurance. If you didn’t have time for the run: The most important run of the week is the long run, and if you don’t work at this aspect

. 4. Choose your running surface carefullyMost runners clock their miles on the open roads. Roads aren’t the worst places to run, but try to run on the Tarmac no more than three times a week. Certainly steer clear of concrete pavements, which

Leicester Marathon: Sunday, November 17WHY RUN IT?Challenge, scenery, motor-racing circuitHeld successfully for the first time in 2001, the race is run from Mallory Park Motor Racing Circuit. Held with a half-marathon.FEES£10/£11, payable

Sport.And that's not all: our team also met and trained alongside Lucozade Sport running ambassador and Olympic marathon runner Liz Yelling (don't miss Liz's half-marathon training advice here). Now, with the race behind them, it's time to reflect

the time I say I’m working? Can I really not get up any earlier? Do I have to potter around the shops during my lunch hour? Between one o’clock and two the RUNNER’S WORLD office is deserted, as most days we use our lunch hour to run. Once we’re back