If you can run 10 km comfortably, 21.1 km is about twelve weeks away. The secret is a long run that grows slowly, plenty of easy running and enough rest.
A typical week
- Two easy runs of 5 to 8 km.
- One quality session: a tempo run or hill repeats on Bhujiyo hill.
- One long run at an easy pace, our Sunday group run is ideal.
- Strength and mobility twice a week, 15 minutes is enough.
Growing the long run
| Weeks | Long run |
|---|---|
| 1–3 | 10, 11, 12 km |
| 4 | Easier week: 9 km |
| 5–7 | 13, 14, 15 km |
| 8 | Easier week: 11 km |
| 9–10 | 16, then 18 km |
| 11 | 12 km, start to taper |
| 12 | Race week: two short easy runs, then race day |
Practise race day on your long runs
Try your breakfast, shoes, clothes and drinks on long runs so nothing on race day is new. Start your long runs slower than you think you should.
General guidance, not medical advice. Adjust the plan if you feel pain, and rest when you are ill.