This training schedule has been prepared by former international distance runner Steve Davies from Mansfield Harriers. Steve is a very experienced runner who has been running for over 25 years and has a personal best for the marathon of 2 hours 21 minutes. This year, as an M45 vet, he completed the London marathon in 2 hours 45 minutes.

For everyone who is going to be running this year’s race you need to start thinking about your training now. From beginner doing it for charity, to the more experienced club runner, this 12 week training plan will help you to achieve your target.

The hardest part of your training will be the long run which should be relaxed and preferably with company (possibly someone on a bike helping you with your drinks). This is all about time on your feet as opposed to covering set miles.

Training with someone of a similar standard will provide runners with a lot of support and motivation. Anyone looking for training partners is welcome to come along to Berry Hill Park on a Tuesday and Thursday at 6:15 pm to train with Mansfield Harriers & A.C.

On the three Sundays before the race when the training schedule calls for longer runs Mansfield Harriers will be hosting training runs. These runs will start at 8-30 am from Berry Hill park and runners will be split into different groups to match the different levels of fitness and be accompanied by club runners. 

From a background of basic fitness the first timer/beginner will need to build up to running a minimum of four days a week possibly five towards the end of the training.

A gradual increase in the amount of time and miles will be the basis for the training but another element is cross training which can be circuit training/cycling/swimming. These can all play a part in helping you but they cannot be a replacement for going out and running.

For the first timer/beginner it will be a case of a steady start and not rushing. If you need to walk and jog then do so. Do not try too hard in the first month, it will take time for you to adjust to the training especially on the long runs (where if you can try and get some company) which can be hard at first.

During your training you will be introduced to different types of work to get you used to running at a pace you will be able to sustain in the race.

An example of these is ‘Fartlek’ which is a type of speed play run where you intersperse your run with varying paces of run/walk/jog for set distances. A typical ‘Fartlek’ session might include using lampposts on your run by running between two lampposts then jog or walk one, run three/jog two or use markers in a park for about twenty minutes.

Another type of training session will ‘interval’ runs where during a training  run you will run hard for a minute and then jog or walk for a minute which is repeated several times.

The training schedules have been set out for complete novice beginners and for those of you who are either club runners or who have already reached a standard to be able run and compete in open 10k road races. They are a guideline for you to use, but make sure that you stretch well before and after each session.

The training is a guide for you to use within the confines of your own commitments, it includes easy/steady runs, rest days, sessions to help you get quicker and also the odd race for you to decide if you wish to run. The races identified in the schedule are only suggestions and you may do others but make sure you have easy/rest days either side.

Remember Rome wasn’t built in a day and if you have any set backs do not attempt to put in extra training continue from the point you had reached not where you should be.

During your training you will also need to pay attention to your diet and your intake of fluid replacement. This is essential is when doing your longer runs and you must make sure you start them well hydrated and take a drink with you or make sure you drink well after finishing.

Finally make sure you warm up and warm down with plenty of stretching and easy running to avoid any injuries.