is crucial, so be patient in the first weeks. And if it becomes too hard, don’t be afraid to repeat a week or two.If you can already jog for 30 minutes at a time, start on Week 3.Week OneDay 1Walk 10 mins, then walk/jog 10, then walk 10Day 2RestDay 3Repeat

Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted

, plus warm-up and -downFINAL WEEK 6-7M steady 6M, inc 4 x 3 mins fast, 2 mins jogging 6M, inc 6 x 1 min fast, 2 mins slow 2M easy, then 1M at race pace, then 1M jogging Rest Rest RACE DAY

(approx 26 mins) brisk, 1M jogFri RestSat RestSun 1M jog, 1M (approx 9:30) steady, 1M jogWeek Six Mon RestTue 1M jog, 3M (approx 26 mins) brisk, 1M jogWed RestThu 4M (approx 37 mins) steadyFri RestSat RestSun Race Day!Download This Schedule For Your Garmin

steady. Practise your marathon preparationWeek 16 5M easy Warm up, then 1M at race pace. Warm down 4M easy, with a few strides 3M easy, in racing kit Rest 30 mins jogging, with easy strides RACE DAY

’t have to be grim. Reduce stress by playing speed games and just simply enjoying the pace.8. Rest the day afterIf you’re used to running the same pace day after day, you’ll need to work at developing true rest days. Slow right down, cut back on distance

, September's six-day, 175-mile Marathon of Britain is an off-road tour of hidden parts of England that most of us have only ever sped through on the motorway. It's organised by one of the friendliest, most charismatic people on the planet, and it's already a

Cutting back on volume and intensity for a race seven days away may seem obvious, but many runners still get it wrong. So, for the perfect taper, just do this:Sat/Sun 75 per cent of your long run (if it’s usually 10 miles, run 7)Mon 20-30 minutes

and illness. Resist the temptation, however, to put that extra energy into cross-training, DIY or partying (save that for later!). Your priority until marathon day is resting your body for one monumental effort. Even if you haven’t quite followed the schedule

or station. And the best part is that, as the race takes place at the start of the summer holidays, you can stay on for plenty of rest and recuperation in this wonderful part of the world.Field Up to 100Fee around €110Contact G Reix, Les terrasses de Genève