This is the running programme I used to get me from running a ‘mere’ 12 minutes towards much more challenging distances and which, at the time of posting, is going to get me fit enough to run through Death Valley in March 2015. It is a part of and is wholly based on the one I used in 2004 and 2009 to get from hardly being able to run, to 2 hour Half-Marathon time. This version is dated but you can easily create your own Word or Excel version to suit your own situation.
(Click on the image to enlarge.)
This is the full version, starting really small for those who have no exercise muscles yet, and going as far as the full Marathon in 12 months. DISCLAIMER: seek advice before embarking on this programme to prevent injury.