Welcome to the Y Marathon Club training page for the 8th Continent Marathon.

• All distances are expressed in kilometres.

• This plan is intended for the runner/walker who is training for a marathon.

• The programme is a guide only and should be customised to meet individual needs.

• The longest runs/walks are on Sunday and should be approximately 85% of race pace.

• Tuesday should be a harder run/walk possibly including hill work where you drive hard up the hill then relax coming down.

• Wednesday is your long mid week run/walk. Approximately 60% of your Sunday distance. It should start at a steady pace and gradually build to full race pace for the last 3-5ks.

• Thursday is an opportunity to do a run/walk at full pace. You should aim to do at least 4 timed 10k's during the build up to measure your performance.

• Use your rest days. They are important.

• Use a diary to record your runs/walks and to make notes on your progress.If you miss a day, don't try to catch up.

• Make sure your shoes are in good condition.

• Watch for health/injury problems and seek advice.

• A healthy diet is essential, and ensure you are adequately hydrated.