RULE 1: Weekly mileage goals
Build-up to run a total mileage between 1 and 1.5 times the race distance each week
But not in the first week! That is likely to increase your injury risk. Your total mileage depends how much you are running already. Don’t make sudden changes to your training programme. Increase your weekly mileage by around 10% each week - even if it seems relatively easy.
Start to understand distance and pace if you already run several times per week. There are many tools available to do this such as apps, websites and even an old fashioned map!
Always seek medical advice prior to commencing a training plan. Speak to the Personal Touch Fitness team for advice or tips. Remember this is only a guide and you should listen to your body and flex plans to suit abilities.
Eventually, when you are confident about completing the race distance, your weekly plan will include 3 or 4 runs totalling 1 to 1.5 times your chosen race distance. For example training for a half marathon will mean increasing your mileage to run between 13 and 20 miles each week. This should include a long run, an easy or recovery run, an interval session and a hill run. Make sure you include rest days in your plan. It is advisable to have a rest day before you do the longest run of the week.