Half Marathon Training for Beginners
To prepare yourself in 10 weeks for a half marathon, you have to be able to run 3 miles, three to four times a week. If you have never set foot in a pair of running shoes, then why not get fit for a shorter run instead? With four weeks' training, you will be able to do a 3 mile race, and you will be prepped to do a 7 mile run if you hang in there for eight weeks.

The training regime below is made up of the following components:

1: Regular runs
Run at a comfortable pace. If you're training with a friend, you should be able to hold a conversation while you're trotting along - if you cannot, slow down!

2: Long runs
Include a program with one long run a week, and a gradually increasing distance. This build-up is vital if you're serious about finishing the half-marathon. Over the 10 weeks, your shortest run will be 1 mile and your longest 7. Once you've accomplished this distance, you will easily be able to do the full 13 mile half-marathon on race day.

3: Rest days
Rest is just as important as the running component of your marathon training. If you don't allow your body to recover, you will set yourself up for burnout and injury - the last thing you need with race day looming. Week 10 is the so-called taper phase, where you reduce your exercise sessions so your body can recover from previous workouts. This will help you perform at your peak on race day.

4: Cross-training
Running heavily for 10 weeks can take its toll on your lower-body joints and muscles, not to mention put you at risk of injury. You can prevent this by cross-training - taking up aerobic activities other than running, such as cycling, swimming, snowboarding or skiing.

5: Stretching
To relieve muscle soreness, prevent injury and improve your overall flexibility, it's important that you stretch your calves, quads, and hamstrings after each run - especially the long run. On the day following your long run, make sure you stretch every muscle group including your arms and shoulders - they, too, can become stiff from all the swinging while you run. Hold each stretch for at least 20 to 30 seconds.

6: Strength training
If your muscles are strong, your body will be better capable of supporting the areas that are prone to wear and tear from the impact of running, like the knees and hips. Do exercises using your own body weight, such as press-ups, squats and lunges, or use free weights and machines at the gym. Runners are better off using lighter weights and doing more repetitions rather than lifting heavy weights. Strength training also promotes good posture, which helps even out bio-mechanical imbalances (i.e, putting more impact on one leg or knee when running).

Can I change the order of my workouts?

It's fine to change the order of your training sessions to suit your work or family life - as long as you do as many of the stipulated weekly workouts as possible for the training schedule that you are using.

Where do I run and how do I measure the distances?

Pedometers are an obvious choice; I can't see myself running without one now. They can be inexpensive, just make sure you calibrate yourself to the pedometer first. It is important that you choose to run in an area that you enjoy, for example around a lake or along the sea. You can measure the distance by car or bicycle and ask seasoned runners for tips on great places to run. Changing the route also keeps things interesting

Important note: Before attempting a half-marathon for the first time, it is wise to get the all-clear from your doctor, especially if you are over 35.