Never ran a marathon before and not know where to start?
Our simple training program can help you! Following this guide, you’ll feel as ready as you can be when the day comes. Starting on Monday 21st January 2019, your 15-week training plan begins!
Make changes where you need to, take rests when you please and beginners, make sure you don’t overdo it if your legs are feeling it. Swap days around to work with your schedule and lifestyle – it has to fit you!
Those more experienced runners, feel free to do more than we suggest or up the effort depending on your target finish time. It’s all up to you and how you’re coping with the program.
Remember to take your ‘long runs’ at an easy, comfortable pace. It will feel too slow at first, but feel tougher as you clock up the miles. These are not about running fast or at target pace but instead, for building up your endurance and for spending time on your feet.
For intense runs, consider running some fast ‘reps’ (short distances ran at a fast/uncomfortable place) with rest in between. Although you won’t run a long distance, these will help improve your fitness and stamina.
SOCIAL RUNNING & SUPPORT
Run Wales is a new social running programme developed to ‘inspire, encourage and support’ every adult in Wales to run. Running is free and everyone can do it! Every effort counts and no jog is too small – Run Wales are here to celebrate individuals and groups who walk, jog and run their way to a more active lifestyle. So regardless of age, fitness level, aspiration, background, or location everyone can be a part of Run Wales! If you’re interested in giving running a go, they are here to support you every step of the way and welcome you to be part of the running community in Wales.