• Warm up: Always start your walks or runs with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
• Build up: Before you get into the harder section of your walk or run, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running or walking speeds.
• Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions.
• Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
• Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light walking or running.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

• Week 1: 2 easy walks
• Week 2: 3 easy walks
• Week 3: (M) easy walk (W) light hills (F) easy walk (S) LSD 4km
• Week 4: (M) easy walk (W) light hills (F) easy walk (S) LSD 5km
• Week 5: (M) easy walk (W) 3 x hill repeats (F) 4 x 500m power walking intervals as core training (S) LSD 6km
• Week 6: (M) easy walk (W) 3 x hill repeats (F) 4 x 500m power walking intervals as core training (S) LSD 7km
• Week 7: (M) easy walk (W) 5 x hill repeats (F) 3 x 1km power walking intervals as core training (S) LSD 8km
• Week 8: (M) easy walk (W) 5 x hill repeats (F) 3 x 1km power walking intervals as core training (S) LSD 9km
• Week 9: (M) easy walk (W) 5 x hill repeats quicker (F) 2 x 1km & 4 x 500m power walking intervals as core training (S) LSD 10km
• Week 10: (M) easy walk (W) 5 x hill repeats quicker (F) 2 x 1km & 4 x 500m power walking intervals as core training (S) LSD 10-12km
• Week 11: (M) easy walk (W) a few light hills (F) a few short power walking efforts (S) LSD 6km slightly above race pace
• Week 12: (M) easy walk (W) easy walk (F) easy walk (S) Race day 14km.