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THE PERFECT MARATHON PLAN FOR YOU

As we edge closer to the spring, the marathon you signed up for that seemed so far away at the time is also getting closer. But fear not; Richard Coates has devised some training plans to suit all abilities

PERFECT MARATHON PLAN

If you’ve signed up for a spring marathon and you’re not fully immersed in training, or you’re wondering if you’re following the right schedule, fear not. Our expert coach Richard Coates, from Full Potential, has devised training plans for all abilities. It’s vital you don’t try to cram in too much at the last minute, which increases injury risk. Now is the perfect time to gradually ramp up your training and ensure you’re ready to go the distance come spring. Try to mix up your running with cross-training, to reduce impact on the joints while still giving the heart a workout. Make sure you find time to stretch at the end of every exercise session and get plenty of rest. Try to bank as much sleep as you can in the final weeks. Before you attempt any of the marathon training plans, read the following notes:

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About Women’s Running

Discover the healing power of running with the March issue of Women’s Running, on sale 25 January. Find out how running can help treat depressive disorders, clear the mind and manage stressful life situations. And hear from women who have experienced these benefits for themselves, such as cover star Charlie Watson, who shares how running – and blogging – has helped her to manage stress and anxiety. Keen to start running but daunted by the prospect of having to run for miles without a break? Discover Jeff Galloway’s hugely successful Run Walk Run training method, which has helped thousands to start running, stay injury free and even qualify for the Boston Marathon. We’ve got all things marathon training covered in this issue, too. You’ll find three 12-week training plans for beginner, intermediate and experienced marathoners, as well as expert advice on getting marathon fit on reduced mileage. Plus, don’t miss our recipes for delicious, homemade fuelling snacks or our leg-focused strength-training workout, both supporting your stamina and strength, whatever your training goals.