Training for a half-marathon can be a daunting exercise for the novice runner. Whether we be young or old, new to running distance or perhaps coming back from a long layoff the requirements are much the same.

Applying a structured training schedule over a number of weeks with a focus on regular progression is the key to going the distance on the day - and hopefully enjoying it!

There are a couple of key features to the programme above.

Firstly, a long run once a week, in this case on the weekend provides the extension phase of this programme. Starting with a 6k run and extending 2k each week culminating in an 18k run 1 week out from Race day the following weekend.

Mid-week there is a run half of the long run and either side of this, two half of the half.

This programme will take the complete novice through to completing the race and avoid the all too common over-use over-training and often off putting tendency to run further and further each and every run. This is counter-productive and invariably ends in failure. Following this plan will acheive the goal of developing endurance and getting adequate rest.

Those who are a little more experienced may use the shortest run days to push the pace and work on speed. Be warned though - developing an injury pushing too hard in the early stages is a truely frustrating experience. Sure and steady in this case may not win the race but will ensure that you get to take part.