Imagine the achievement of finishing an international marathon. The International Marathon of Mauritius is 18 weeks away on Sunday 20th June. It will leave the Esplanade in Port Louis at 9 a.m and finish 26.2 miles away in Grand Bay. There will be live bands, sponsors, supporters and runners from all over the world including some of the world?s best. Other race distances will be run the same day, including a 5km, 10km and half-marathon. So, if you can?t commit to the full marathon, you can be part of one of the shorter races. Check out the official marathon web site at www.maratmaurice.com

You don?t need to be an elite athlete or a seasoned runner to finish a marathon. It doesn?t matter if you haven?t run long distances before. You just need to have the will to succeed. Over the next 18 weeks, l?express-outlook will be your personal trainer, giving you the advice that you?ll need to attain your marathon dream. Each week, you will receive an account for the week?s training. You will receive advice on running distances and workout intensities. You will get advice about your running shoes, sports nutrition, avoiding injuries, recovery, basically everything you?ll need to know to finish the marathon.

Firstly, consider your health. It may be a good idea to get an examination, particularly if you suffer from high blood pressure or any other condition. Be safe. Then consider your business, family and social commitments. Training will take time, particularly as mileage builds up towards the end of the program.

Once you have made the commitment, you will succeed! L?express-outlook will present two training programs: one designed for beginners and one for intermediate runners. Following the Novice Program, you?ll get to the finish line. For the experienced runner looking to give your best effort, either of the programs will help. Which program should you follow?

<B>NOVICE</B>

Ideally, you should be able to run distances between 3 and 6 miles. It is possible to run a marathon with a lower running base fitness (particularly if you come from another sport), but the higher your fitness level, the easier this program will be. The novice schedule is a gently progressive program involving four running days a week. Wednesday?s midweek workout builds up from 3 to 10 miles. The long weekend run starts with a gentle 6-miler and peaks at 20 miles three weeks before the marathon. You must not cheat at these long runs! A tapering period allows runners to gather energy for the race. There is some cross training to help you recover and ample amounts of rest.

<B>INTERMEDIATE</B>

For the seasoned runner, the Intermediate schedule is a step-up in mileage and intensity. You should have completed a number of mid-distance runs of 10km to half-marathon or finished a marathon. If you have never trained for a marathon, you will need to be careful not to train too hard or too fast. If you decide to start on this program, be prepared to step back to the Novice Program. You could injure yourself or overtrain and miss the race.

You start with a long run of 8 miles in the first week. You get to 20 miles for your long run by 12 weeks and a second 20-miler after 14 weeks. Mid-week mileage is slightly higher than Novice. Instead of cross-training at the weekend, you get more serious and do a second run of 5-8 miles, often at marathon race pace. And you will crosstrain on Mondays, instead of resting.

The countdown starts at Week 18 and ends at Week 1 when the marathon is held. If you start the Novice Program and find it too easy, try the Intermediate Program for a couple of weeks. If it doesn?t work, change back. Settle on one of the programs within the first three weeks. Then follow the schedules faithfully and heed the tips. The 18-week program starts today. The key this week is ?distance at an easy pace?. Don?t start too hard or too fast. If you can?t run one day, try to fit it in another day.