Following is a 16-week programme designed to help you complete any marathon.

If you are already running on a regular basis then you can adapt the programme accordingly and fit into the relevant week. If you are just starting then follow the guidelines given.

Use the programme as a guide. It is not rigid, but note that rest days are incorporated and are vitally important.

The long runs should be on Sunday mornings where possible. That is when you will be running the race.

The long runs build up slowly and then taper off so you can recover and be fresh. Run them at an easy pace, or your target race pace, and enjoy them.

'Fartlek' is Finnish for 'speed play' - it means going out for a run and making it up as you go, mixing fast with slow, walk with run, hills with flat. Enjoy them.

Intervals help to improve your fitness and increase your pace. Run them at a pace that means you can complete the session. For 1 minute efforts recover for 1 minute with a walk. Equate the recovery time to the effort time on the other sessions.

Vary the surfaces you run on. Grass is kind on joints but remember that in the race you run on road.

If you have not raced already, find a local race (10k's are good) and fit it in with the programme where it is relevant.

If you want to cross train or work out in the gym you can. Be sensible and fit it in so that you get your recovery periods. Don't substitute for running though.

Stretch after each run is important - especially hamstrings and calf muscles.

A heart rate monitor is a good investment. You will know exactly what your body is doing and how it is reacting to training. Run at approximately 75% of your maximum - (220 - age) x 75/100.

More advanced runners may wish to substitute Tuesday's session for intervals or hill repeats.

1.	Consult your GP stating your intentions.
2.	If you have any doubts, consult the relevant specialist for suitable advice.
3.	By all means call us at London Fitness for advice on 020 7736 8787
4.	Start off slowly and cautiously. You may be intending to walk or jog your way round the race, so be prepared to walk or jog in your training.

Drinking - on long runs drink water before you run, not too much so as to make you uncomfortable, and sip water during the run. Don't get thirsty. During the race, isotonic drinks will be available. They are useful for replacing salts and sugar. If you intend to use them, train with them.

Eat a balanced, sensible diet. You may find that as the training increases you eat more. Increase the carbohydrate content with rice, pasta, bread and potatoes.

Wear the right shoes for you. Go to a runners shop and seek advice. Take along your old trainers for inspection. It is a good idea to have two pairs and alternate them (but not left or right or vice versa (ha ha!) By the time of the race you will have a pair that are comfortable and not worn out.

If you can get to the London area, Sweatshop have a free foot plant analysis computer programme and London Fitness can arrange a 10% discount on your shoes.

Wear kit that is comfortable. Wear your Get Kids Going! T-shirt / charity T-shirt so the cheering team can identify you. Don't wear it from new - wear it and/ or wash it before you run in it. If your nipples rub use plasters or Vaseline.

If you pick up an injury then stop. RICE! Rest. Ice. Compression. Elevation. Don't start back too early with your training.

Maybe join a running club where you will find a range of abilities and pace.

Runners World magazine is a great source of information and further tips. There are also lists of races and specialists.

On race day don't do anything different to your Sunday routine. Training is all about preparing the body and mind to achieve what it understands.

Best tip of all - Don't forget to set your alarm clock on the day of the race!