Active Interest — inspiring you to succeed

Week	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	REST	3	4	CT/GYM	3	REST	6
2	REST	3	4	CT/GYM	3	REST	7
3	REST	3	5	CT/GYM	3	REST	5
4	REST	3	5	CT/GYM	3	REST	8

All distances shown are miles.
Make the 12 or 14 mile run in weeks 6 or 8 a half marathon warm up race.
Long runs are the bedrock of your training. Run the Sunday long runs 45-75 seconds slower than your planned marathon pace. This will help prevent injury. Be sure to follow the progression and then dropping of the miles, this will aid recovery and injury prevention.
Run the Tuesday and Friday runs at a steady pace. This is a pace where you should be able to hold a conversation.
Run the Wednesday runs slightly harder. If you’re feeling good, include small hills and vary the pace (run faster for a short period, 30-90 secs then drop the pace) Listen to your body and don’t go off too fast.
CT is cross training this should be 25-35 minutes of exercise on either a rowing machine, cross trainer, cycle or swimming. Start steady and mix the pace for short intervals.
Gym – you will need to be functionally strong to run a marathon this will aid your performance and prevent injury. If you belong to a Gym tell a member of staff and ask them to give you a programme for one session a week of all over body condition.
The plan doesn’t have to be set in stone, but sticking to a routine will help you fit the time and miles into your lifestyle.
REST is just as important as the training itself. Running a Marathon places your body under stress and you will need the rest days and also good sleep to get optimum recovery and performance. A healthy, balanced and colourful diet will also help, as will staying well hydrated through drinking 1-2 litres of water a day.
Be sure to stretch after each session.

If you are suffering from poor posture, tight, painful muscles, injury or a general tension in the back and neck, then an Active Interest Sports massage is for you.

Our massage team provide deep tissue massages for the treatment and rehabilitation of soft tissue. During the initial consultation a thorough musculo-skeletal assessment will be performed to determine the nature and of your injury or general condition. We will come to your home bringing all the equipment we need to give you a sports massage that will reenergise and rehabilitate.

We also provide pre and post sports massages, perfect if you are planning or taking part in a running event, triathlon, cycling or any other high impact sporting event.

Call 0845 123 38 38 to make a booking.

Call 0845 123 38 38 or click for a free consultation

call 0845 123 38 38 or email here