Train & Prepare

As part of your structured training plan you should be able to comfortably run the following distances continuously (ie without stopping) one month before the race date.

‘Comfortable’ meaning that you must feel as though you could still run more at the end of the distance. These distances are minimum targets to ensure that you can enjoy your event in safety and enjoy the experience.

If you can complete them it doesn’t mean that you can stop your training, you must keep following your training plan up to the race.

• 15 miles continuous training run, one month before a marathon (26 miles)
• 8 miles continuous training run, one month before a half marathon (13 miles)
• 6 miles continuous training run, one month before a 10 mile race
• 4 miles continuous training run, one month before a 10 km race

If you cannot manage this comfortably, you will not manage your event in safety and are unlikely to enjoy it.

Please do not run on this occasion, even if you have raised money for charity – it will be better to give yourself more time and take part in another event.

Nutrition

As your training advances and you are putting more demands on your body, it is wise to pay attention to your food. Good nutrition is just as important as training runs. It may also help avoid injuries.

This BBC Good Food article offers meal plans for runners.

Medical

It is the responsibility of the runner to be fit to compete on the day of the race. If you have any medical issues which you think may put you at risk when running a half/full marathon, see your GP prior to commencing on a training programme.