Training schedule for half marathon

The first thing we better get into is how to train for next February's BMW Malta Half Marathon. This advice is primarily aimed at those runners already capable of jogging for up to 30 minutes without stopping. This should include a number of people who regularly go to local gyms and fitness centres and now feel motivated to take part next February.

As was announced two weeks ago, the race organisers have created a special team prize for those representing Maltese gyms or fitness centres.

Let me be more precise about the details than I was before: a team will consist of three runners (and not four). Every three same sex, members of a gym or fitness centre, who finish the event will be classified as having participated in the team competition. Runners who do not name their team on the official entry form will not be classified as having participated in the team competition.

So, note that it is important that

a) you have permission to represent a gym or fitness centre, and

b) you write the name of the team on the application/entry form.

Let me make another correction here (a gremlin must have got into my computer last month) the official date of next year's BMW Malta Marathon is February 23, 2003 (application forms are available on the website: www.maltamarathon. com.mt).

So, you are already a jogger/runner, able to keep moving for 30 minutes and you want to run 13.1 miles next February, huh?

It's actually not that difficult, and if you manage to avoid a cold or 'flu this winter, you should have no problem achieving your goal.

Some points to note up front: the actual pace you run is unimportant, indeed the more comfortable (able to hold a conversation, for example) you are, the better.

The thing to bear in mind, therefore, is not how fast you run, but how long you can keep going. To help your body to better achieve that, I advise you to run at least four times per week, and while the length of each run will increase, one of those times will get longer and longer until by February, the race will only be a little way further than you are already used to running.

Remember, you should be able to hold a conversation the whole time you are running.

If you are not, you are running too fast and the schedule will not work for you. Slow down, and just do the time given for that day and you can be sure you will make it to the startline in Mdina.