FIRST-TIMERS' TRAINING PLAN

Top tips, and a 12-week training schedule to guide you through your first half with a smile on your face.

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Plan it out

A half marathon is a big step up if you're new to the distance. It requires higher weekly mileage, longer 'long' runs, and a variety of sessions to develop the speed and endurance you'll need. But, says coach Martin Yelling, "If you can run a 10K, you can do it. Just allow enough time to prepare. Twelve weeks is ideal."

Don't rush in

"You need a solid base before taking on a half-marathon training plan," says coach Jeff Galloway. "You should be running at least three times a week." Our 12-week plan assumes that you've covered 20 to 30 kilometres a week consistently for at least four weeks, including a long run of 10km or more. "The best programmes feature gradual increases in distance," says Hal Higdon, coach and author of Hal Higdon's HalfMarathon Training.

Go long