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

this simple run-walk programme which will gradually ease you towards the goal. A few things to bear in mind:Allow at least a day between runs when you begin.If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | Beginner's pacePace Chart

Day 1Day 7RestTotal Time: 2 hours 10 minsWeek ThreeDay 140 mins fartlek (speedplay - fast and slow running at random in a normal run)Day 2RestDay 3Jog or walk/jog 20 minsDay 4RestDay 5Repeat Day 1Day 6Repeat Day 3Day 7RestTotal Time: 2 hoursWeek Four

Rottingdean Windmill Marathon, Sussex: Sunday, July 14WHY RUN IT?Challenge, sceneryA tough trail marathon run over a rolling South Downs route. There are also 15-mile and eight-mile options. It is primarily advertised as a walk, but runners

of the RUNNER'S WORLD team: Sub-1:30 with Sean Fishpool, Steve Smythe and Rob Spedding; Sub-1:45 with Steven Seaton and Oliver Roberts; ‘Get You Round’ run-walk group with Pauline Carter, Nicola Freeman and Catherine Perry. (They will be anticipating a finish

Powerhouse Cardiff Marathon, Sunday September 1WHY RUN IT?It's new. Speed. Cardiff.A new marathon around Cardiff City Centre and the suburbsFEES£15/£16 payable to Barnardo's (Cardiff Marathon) by August 23. No entries on day.ENTRIES TOCardifff

:John 'The Penguin' Bingham The saviour of slower runners everywhere, John writes books and the Penguin Chronicles column for Runner's World, and has run-walked more marathons and halfs than most of us will manage in a lifetime.Nick 'The Publisher' Troop

slowly and don’t try to force your way through the crowds or runners ahead of you. Don’t be afraid of taking a walk break if you feel you need it. And finally...Running’s a friendly sport and it really is the taking part that counts, so just

Weight 253gEvaluation You have to work quite hard to get over the plain looks of the 1001. And then you have to actually run in the shoe to discover that, because of the bulky cushioning cartridge, the rearfoot ride only becomes smooth above walking