Half marathon get round build strength endurance hard

If this is not possible you can use this programme as a guide. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury.

You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Dynamic stretching should be carried out before any run that requires you to move faster than a jog and static stretching should be carried out afterwards. Again, a running leader would be able to teach you these or you could look for tips on the injury prevention section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

There are three free days this week. These can either be used for rest or 'active rest' which could be a gentle bike ride, swimming or walking. You should listen to your body and have complete rest if you are feeling tired. The days don't have to be carried out as they are written below. Feel free to switch them around if they don't fit in with your lifestyle but the rule of thumb is to always have an easy day after a hard day. Recovery is an important part of training and is the time when the body adapts to the work you are giving it!

This week's training aims to build strength endurance. The training load is hard.

By Jackie Newton, UKA Level 3 endurance coach and runbritain online editor.