Training

The first three to four weeks are designed to get you into (or back into) a regular running routine. The Sunday/Day 7 long run increases steadily each week, and you will have done your first 10-mile run by the end of week four. This long run will eventually build you up to between 20 and 22 miles. You may want to repeat some of these weeks or switch to the beginner programme if you find the increases in distance difficult.

If you enjoy taking part in races and want to fit them into your programme, a 5km race can replace a tempo session and still leave you with the energy for the long run. This is also a good way to record your times.

Tempo running is a key element of the programme. Remember you don't run at tempo for the full 40 to 60 minutes; incorporate bursts of tempo running and recovery periods into your run. Use your first tempo session to get used to the feeling of running at a faster pace. For example, start with a five-minute warm-up before running at tempo pace for five to 10 minutes. Then return to your steady run pace for five minutes to recover before repeating another five to 10 minutes at tempo speed. Run at a steady pace again and then try five more minutes of tempo speed. Remember not to go too fast and don't forget to have a five-minute cool down jog after the tempo session.

In weeks two and three you will be aiming to spend longer doing tempo training, but each burst of tempo running doesn't necessarily need to be longer. You could just increase the number of short bursts you do in a session.

Speed work for a marathon isn't as important as tempo training, but it fits in well if you're doing treadmill sessions in the gym or on a track. If you don't want to do speed sessions every week, alternate them with a run at your race pace.

At this stage of the programme you should be increasing your distance steadily, although week six is slightly easier. This will allow your body to have a little pause and get used to the new workloads that have been placed on it over the previous five weeks.

Get into the habit of keeping track of your mile times and thinking about your pace.

Over the next two weeks increase your distance with 14 and 15 mile runs.

Your tempo runs should also be progressing well, with you now able to run for between 10 and 20 minutes at continuous tempo speed.

You might find it beneficial to enter a 10km race at the end of week nine. This will give you a point to focus on, and will break up the monotony of months of training. It will also be a great speed work session. Don't worry too much about your result - your goal is the marathon and not this race.

By now, your long runs will be building up well. The 15– and 18–mile runs will be tough but they will stand you in good stead for achieving a good time over the marathon. Set yourself a comfortable pace and try to run them consistently.

Experiment with longer blocks of running at tempo pace but remember this is hard work, so don't be tempted to try to run tempo speed for 40 or 60 minutes in one go. Running more than 40 minutes at tempo speed is getting close to full race running. This isn't what you want to be doing just now because you still need energy to keep pushing up the distance. Be content with a couple of repeat 15 to 20 minute tempo runs with recovery/steady periods in between.

Many marathon runners like to enter a half marathon race three or four weeks before their marathon. There are plenty of races around to cater for this demand so hopefully you can find one that is convenient for you at the end of week 12, and four weeks before your big day.

Use this race to rehearse your race day. Do everything as you plan to on race day - get up at the same time, eat what you plan to eat before the marathon and wear the same clothes.

Week 13 has your longest run at the end of it – 20 to 22 miles. It starts with a couple of easy runs to make sure you're recovered from the half marathon you just completed. Hopefully you will feel invigorated after the half marathon, but if you feel overly tired on Tuesday morning, don't be afraid to have an extra rest day – it's not going to affect your long-term running performance. Now you need to make sure you're comfortable with the long distance and to mentally prepare for how you're going to run on race day.

Take note of your pace all the way around - it should be a little below your target race pace. You may want to lift your pace to your target level for a couple of miles if you're feeling strong, but make sure you slow down again so that you don't finish exhausted.

Your tempo sessions should mean you're running longer sessions at a pace above your race pace. This may be useful on race day if you need to make up some ground after a slow mile or after getting caught up in a crowd.

From week 14 you will start to taper - the aim is to keep the gains you have made over the past 13 weeks, while your body recovers before the race.

The 12-mile run in week 14 is ideal for assessing your readiness for the race and preparing yourself mentally. Run this as if you're running the half marathon. Push yourself just a little on this one if you feel like it, but don't try to go for a fast time at this stage. You should finish feeling invigorated and comfortable, as though you could run a few more miles.

Your last week is all about getting ready for the race, so take it easy. You should just be keeping your body 'ticking over' while storing up energy so that you feel great for race day. Good luck!