Get in shape for May’s MOKRUN

Two kind-hearted runners let MOK Coo try on their medals. 20_c22juniormok25_mok coo medals

Want to read more?

We value our content and access to our full site is only available on subscription. Your subscription entitles you to 7-day-a-week access to our website, plus a full digital copy of that week’s paper to read on your pc/mac or mobile device In addition your subscription includes access to digital archive copies from 2006 onwards.

Already a subscriber?


Problems logging in and require
technical support? Click here
Subscribe Now

This is a 12 week half marathon training programme designed to prepare runners to finish a half marathon race running the entire distance.

It is not intended to train for a fast race or to improve speed and anyone contemplating  this schedule should be able to run comfortably for three miles.

The schedule for week one half marathon training is as follows: Tuesday – three miles hard run, Thursday – four miles quality run, Saturday – four miles easy run and Sunday six miles long run.

For a runner considering the 10K race for the first time this year the scheduled training can help.

Whatever level of fitness this plan should enable a runner to comfortably build from nothing to running continuously for 30 minutes in the space of 12 weeks.

All that is needed to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease towards the goal.

A few things to bear in mind: Allow at least a day between runs at the start,

If in doubt, slow down. It should possible to hold a conversation while running, walk purposefully, and be strict with run/walk timings; don’t be afraid to repeat a week, or drop back a week, everyone is different.

10K traing is split into three equal sessions in week one: Five minutes walk, 10 minutes of 30 seconds running and 30 secs walking and finish with a five minute walk.

Anyone concerned about their health should talk to a doctor before starting any exercise.  Stop exercising and call the doctor if feeling dizzy, nauseous, short of breath, or if experiencing chest pains.