Download Free “How To Walk and Run” Programme

One of the craziest mis-conceptions about long distance running is that you have to run the entire race.

In the 2014 Comrades Marathon, I completed the run in a time of 10 hours and 36 minutes. I finished 5 747 out 14 625 starters. This means I finished in the top 40%. And yep, you guessed right – I walked a great deal.

In 2011, I finished in a time of 9 hours and 24 minutes. In that year, I finished 2 721 out of 16 200 starters. That’s a finish in the top 20%! Again, I walked a great deal in that race.

Although the walk and run programme at this stage is designed for beginners and consists mostly of walking, I want you to know from the onset that walking is a huge part of long distance running.

At a later stage I’ll deal with more intense run/walk strategies, where the majority of the programme entails running.

To get good results from this programme, you need to have at least 4 weeks of regular (minimum 3 times a week) exercise. If you don’t, I suggest you start with the 4 week “How To Start Walking” Programme.

The plan includes the following important tips and considerations:

  • Getting a medical check-up
  • Setting realistic goals
  • Scheduling time into your diary
  • Gearing up appropriately
  • Drinking enough water
  • Warming up
  • Building a solid support system
  • Making it exciting
  • Making safety a priority
  • Running on a good surface
  • Tracking your progress
  • Stretching

Download Free “How To Walk and Run” Programme