Ian has more than 30 years of experience as a world-class coach, training athletes from their first tentative steps to competing at the Olympic Games and World Championships.

In this section of the website, I’ll share weekly blogs as we build towards this exciting new event. We’ll begin with advice on how to get started. This guidance is primarily for those planning to walk or jog the 1.5 km or 5 km events. If you’re already reasonably fit, you have 16 weeks to prepare for the full marathon distance of 42.195 km. Let’s get started!

Getting Started

One of the great things about running is that you don’t need expensive equipment or a dedicated training facility. You can run in many places, provided you take sensible precautions and stay safe. Here are a few tips to help you begin:

1. Where possible, train in a park or sports ground on grass or a dirt track. These surfaces can be more forgiving than tarmac, and parks or sports grounds may help you stay away from traffic.

2. Wear light-coloured clothing to help reflect sunlight and reduce heat absorption.

3. Carry a small water bottle and take regular sips during your session.

4. Try running with friends and maintain a conversational pace. You should be able to speak comfortably without overexerting yourself.

5. Have a banana or some dried fruit around 40 minutes before your run for energy. You can also have some fruit afterwards.

6. If you’re new to exercise, consider checking with your doctor before beginning a training programme.

7. It’s absolutely fine to start by walking. Build up gradually and avoid pushing yourself too hard.

8. Avoid wearing headphones while running near roads or in shared public spaces. Staying alert helps you hear traffic and other potential hazards.

9. Walking or running three to four times a week is a great starting point. Try to include recovery days between sessions.

10. Keep a record of your training. Looking back at your progress can be a great source of motivation.

Let’s make a strong start!

Week 1: 1.5 km and 5 km Participants

Aim for three 20-minute walk/jog sessions this week. Before each session, spend 10 minutes warming up and stretching. After your session, allow 10–15 minutes for yoga and gentle stretching.

Stay well hydrated. As a general guide, aim for around 3 litres of water throughout the day, particularly in a hot and humid climate. Your individual needs may vary depending on your activity level and the weather.

Training Plan for Regular Runners

If you’re preparing for the 10 km, half-marathon (21.1 km) or full-marathon (42.195 km) distance, the following is a sample training week:

Please adapt the plan to your current fitness level and experience, and build up gradually.

Good luck, and happy running! We have 16 weeks to go—let’s make them count.

Coming Next Week

Stretching drills, core exercises and the Week 2 training plan.

About the Coach

Coach Ian Dexter Ladbrooke — Running4Health

WhatsApp: +44 7565 017907