There are now 4 weeks to the International Marathon of Mauritius. This is the peak week of marathon training with a total distance for the week of 40 or 43 miles, depending on whether you are running the Novice or Intermediate Program. And you?ll be running a 20-miler on the weekend. Rather than fear this 20-miler, greet it with the enthusiasm with which you?ll greet the marathon, one month from now.

This is the second 20-miler for Intermediate Program runners. Don?t compare this 20-miler to the one two weeks ago: it?s not important to run this faster. Some runners prefer their peak long run to be 22 or more miles, even running beyond marathon distance. I don?t necessarily disagree with this approach. It may give you the extra confidence that you?ll be able to go the distance on the day. So if you feel inclined to run further, take the liberty of adjusting your training program. After all, programs should be personal and flexible. But take it easy.

From next week, you?ll start tapering, allowing you to rest your body after the previous 15 weeks of progressively tougher training. You?ll gradually reduce training load, cutting mileage to 25% in Week 1 (not including the marathon itself). Tapering also applies to cross-training. Save your energy, do more stretching and get extra sleep.

If you?re a novice runner training for the half-marathon, continue building your weekly distance up to Week 1. The long run this week should be around 8 miles (13km), increasing by 1 mile each week. Your longest run should be a week before the event and taper the final week.

If you?ve been inspired, but 42km or 21km are too much, then enrol in either the 5km or 10km run. If you are new to running, then get out three or four times a week and walk-run. You may do more walking than running. Start at any easy pace and shorter distances. You should be able to hold a conversation and not be out of breath. Build your distance and effort gradually.

I?ve dug up some more marathon mania this week to keep you inspired. Last October, Polar Explorers Ranulph Fiennes and Dr Mike Stroud, ran 7 marathons, in 7 continents, in 7 days! Ranulph had a heart bypass operation in June 2003, just four months before completing the feat. His effort was to raise money for the British Heart Foundation.

So who?s coming to Mauritius? Probably not Ranulph. Nor Paul Tergat, the first man to break the 2:05 barrier. He is the holder of the 2:04:55 World Record set in Berlin in 2003. And not Paula Radcliffe, the current ladies world record holder in 2:15:25.

But we will see elite athletes: Michael Buchleitner, from Austria; Alex Kipkosgei of Kenya; Paul Rugut of Kenya; and Gitte Karlshoj of Denmark. Michael?s personal best is an impressive 2:12:43. Alex will be attempting to beat his personal best and break the 2:10:00, so he must be the favourite. And Gitte must be the favourite to win the ladies. She is the current Danish Masters Champion and has been a Danish champion at every distance from 800m to Marathon. Her victories include the Masters class in the Boston Marathon, the Hong Kong Marathon and several course records in exotic locations: Jamaica, Tahiti, Trinidad and Greenland.

Your questions answered : The marathon training proved too much for Genevieve and she?s decided to change to the 10km run. Her 10km time is currently between 1-hour and 1-hour-15, but she wants to improve. Here?s the plan to get you on track to finish in 55 minutes. You have 4 weeks to go and some good distance training behind you. You?ll need to combine some speed training with base training. Try to get out 5 times a week. Measure distances of 200, 400 and 1000-metres. A running track or a treadmill would be ideal. On Tuesdays, run 400-metres in 2 minutes 5 seconds. Recover for 2 minutes by very gentle jogging or walking, then repeat the 400-metres in the same time. Run 400-metres six times. Wednesdays, run 6km at around a

6 minute-per-km pace. Finish in 36 to 38 minutes. Thursdays, run 1,000-metres in 5 minutes 25 seconds. Recover for 3 minutes. Repeat the 1,000-metres 4 times. Rest on Fridays. Saturdays, run 200-metres in 59 seconds. Recover for 2 minutes, repeating 7 times. Sunday is over-distance day. Run 12km at an easy pace in 80 minutes. And Monday is rest day. Taper your program in the last week from Wednesday, running 3km with some short bursts of speed, up to 30 seconds. On Thursday, run an easy 2km then 3 sets of 200-metres at 66 seconds. This is your target pace. Repeat this on Saturday, or rest. And don?t forget to warm up, stretch and cool down. Good Luck!

Finally, don?t forget that registration closes on 6th June for the marathon, the 1/2 marathon and the 10km run.

<B>by Richard Mohacsi</B>