Marathon: 11 weeks to prepare

It's that time of the year, the snow has hit the hills and the winter chills are a handy excuse to stay out of the elements. But it is important to keep a focus on your health and fitness over the winter months.

We all need an incentive, and what better challenge than the Dunedin full or half-marathon run or the recreational half-marathon walk, in Dunedin on Sunday, September 12.

The full marathon is a 42.5km running event for people aged 18 years and over. The race begins beside the Royal Albatross Colony, at Taiaroa Head, follows the Otago Peninsula into town and then loops back to finish at Port Chalmers. Competitors have a time limit of five hours to complete the race.

The half marathon is a 21.5km event, open to all runners. All participants 16 years and under must have written consent from a parent or guardian. The race begins near the Edgar Centre, on Portsmouth Dr, and finishes at Port Chalmers.

The recreational half-marathon walk is a 21.5km event that requires a reasonable level of fitness to complete. No running is allowed, so if you intend running some of the event you must enter as a runner. This event also starts near the Edgar Centre and finishes at Port Chalmers.

Entry forms can be obtained by visiting www.moromarathon.co.nz

Before starting a training programme for the first time for the half-marathon, it is important you visit your doctor.

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Half-marathon run

Novice 11-week training plan
Unless you have a bad injury or a major health problem, there is no reason why you cannot train to complete a half-marathon in 11 weeks.

To be able to finish the half-marathon run, you should already be able to run 5km two to four times a week.

However, if you have not had a pair of running shoes on for a while, then perhaps you should attempt the recreational half-marathon walk this year and train towards some smaller 5km and 10km runs.

Important points in the training plan.-

Jogging: You should be at an intensity level where you are able to comfortably hold a conversation while running.

Shorter to moderate runs: You should be in control of your breathing and be able to just hold a conversation while running.

Long runs: Once a week there will be a long run which will increase in distance each week.

Intervals: All-out sprints.