For The Long Run – ‘intermediate training plan’

 Want to complete a half or full marathon? If you’re doing a half marathon then choose the shorter distance shown, and pick the longer distance if doing the full 26.2 miles.

• Long runs are scheduled for Sundays but if Saturday or a different day works better for you simply shift the entire schedule along by the appropriate number of days
• Remember, where there are two distances on the plan, the first is for half marathon, the second for marathon training.
• Benchmark run is a route you run regularly. The purpose of this familiar route run is to allow you to focus on technique, breathing and relaxed running. Don’t worry about pace, just focus on feeling good as you run.

Training guides have been devised by Christina Macdonald, Editor-at-Large of Women’s Running magazine and author of the book, Run Yourself Fit (Summersdale). She has completed two marathons and ten half marathons.