Free Marathon and Half-Marathon by Marnie Caron, Sport Medicine Council of British Columbia

habits such as proper nutrition and hydration, as well as making sure you have adequate sleep.
    Coaching tips: Find your own personal jogging rhythm
    Your goal is to become physically comfortable while learning to run. This means finding an easy, relaxed rhythm that you naturally settle into each time you walk/jog. Try incorporating the following suggestions on your next training run:
    Phase 2 Programs
Week 5
Building
Okay, no more shuffling; you're jogging now!
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 3 min.Walk 1 min. Do this 9 times
Cool-down:Walk 5 min.
Total time: 46 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 2 min.Walk 1 min. Do this 8 times
Cool-down:Walk 5 min.
Total time: 34 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 2 min.Walk 1 min. Half Marathon: Repeat this for 4 mi. or 6.5 km. Full Marathon: Repeat this for 5 mi. or 8 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 6
Building
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Do this 7 times
Cool-down:Walk 5 min.
Total time: 52 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 3 min.Walk 1 min. Do this 7 times
Cool-down:Walk 5 min.
Total time: 38 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 3 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km. Full Marathon: Repeat this for 6 mi. or 10 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 7
Building
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Do this 6 times
Cool-down:Walk 5 min.
Total time: 52 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 4 min.Walk 1 min. Do this 6 times
Cool-down:Walk 5 min.
Total time: 40 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 4 min.Walk 1 min. Half Marathon: Repeat this for 6 mi. or 10 km. Full Marathon: Repeat this for 8 mi. or 13 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 8
Recovery
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 4 min.Walk 1 min. Do this 6 times
Cool-down:Walk 5 min.
Total time: 40 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 2 min.Walk 1 min. Do this 10 times
Cool-down:Walk 5 min.
Total time: 40 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 2 min.Walk 1 min. Half Marathon: Repeat this for 4 mi. or 6.5 km. Full Marathon: Repeat this for 6 mi. or 10 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
    • Pace is definitely part of finding a comfortable running rhythm. You should be able to carry on a conversation at all times. If you’re out of breath, you need to slow down.
    • As the jog portion increases, remember it’s your arm action that will help you to maintain your rhythm and pace.
    • Try to keep your shoulders square and relaxed and your arm action quick, and ensure your elbows are tucked close to your sides.
    • Distance running is all about efficiency and conserving energy, which means shorter strides, with very little knee lift.
    • In addition to your rhythm, think about your technique. Keep your body upright, keep your arms relaxed and close to your body, and take small steps, without a strong knee lift.
    • When you’re running, try to remember this is a shuffle and avoid bouncing. Your weight should be distributed on the mid- to forefoot, unlike in walking, which is a heel-toe action.
    You’ve penciled in your commitment to training, but it’s essential to keep an actual training logbook. It might be in your daytimer, or the calendar in your kitchen, or it might be a separate bedside book you write in each night. Jot down the time of day of your session, how you felt mentally and physically, and anything going on in your life that may have affected you, such as a late night at work or a stressful situation at home. It’s helpful to be able to look back and track how you’ve been handling the program, both as a confidence builder and as a way to prevent injury.
    Phase 3:Weeks 9–12
    The Two Rules of Perseverance:
Rule #1: Take one more step.
Rule #2: When you don’t think you can take one more step, refer to Rule #1.