Maybe you haven?t had the inspiration or the time to train for the International Marathon of Mauritius. If so, consider taking part in one of the other events: the half-marathon (13.1 miles), the 10-K run, or the 5-K run. These are on the same day as the marathon, the 20th June, and are also open to all runners and walkers. The excitement will be the same as the marathon and crossing the finish line will be a great accomplishment.

This week, l?express-outlook presents a 12-week half-marathon training program for Novice runners, starting today. Simply follow the daily schedule to cross the finish line on the day with apparent ease. You should have a basic fitness level. Assuming no major health problems, most people can train themselves to complete a 13.1-mile run. If the first two weeks of the program seem difficult, consider either the 5-K run or the 10-K run. Here are some general guidelines:

<B>Pace:</B> Don?t worry how fast you run. Keep a comfortable pace. If training with a friend, you should be able to hold a conversation. If you can?t, you?re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 % of your MHR).

<B>Distance:</B> The general rule of thumb is gradually increase the weekly training distance and the long run distance by 10% each week. Don?t worry about running the precise distances. Pick a number of interesting courses where you might enjoy running, then measure the course either by car or bicycle.

<B>Rest:</B> Rest is an important part of your training. You will run the long weekend runs better if you rest before and after. Be realistic about your fatigue level, particularly in the last weeks of the program, and take an extra day off now and then (but not the long runs).

<B>Long Runs: </B> The key to finishing a half-marathon is the long run, progressively increasing in distance each weekend. Over 12 weeks, the longest run increases from 3 to 10 miles. Don?t worry about the final jump from 10 miles to 13.1 miles in the race. Inspiration will carry you to the finish line, particularly if you taper the final week. The schedule suggests doing long runs on Saturdays, but you can do them Sundays, or any other convenient day. Be consistent.

Warm-up and Cool Down: Warming up is important before all training runs. It is a good routine to establish and also helps to mentally focus. Jog five minutes, then stretch for 5-10 minutes and start running again. Cool down afterwards by repeating the warm-up routine.

<B>Cross-Train:</B> Swimming, cycling, rowing, walking or a combination including strength training are all good cross-training exercises. You can jog if you?re feeling good. There is the option to run or cross-train on Wednesdays. Cross-training days should be easy days to allow you to recover from running.

<B>Walking: </B> Walking is an excellent exercise that a lot of runners overlook. Walk during workouts any time you feel you need to. Many training programs recommend a walk-run-walk-run strategy. Try running for 4 or 5 minutes then walking for 1 minute. As your fitness improves, increase your running times before taking a walking break.

<B>Stretch & Strength:</B> Spend extra time stretching plus some strength training on Mondays. This is a rest day following the weekend?s long run, so don?t overdo it. Also strength train following the Thursday workout. Strength training could consist of push-ups, pull-ups, use of free weights or using various machines at a gym. Runners benefit if they combine light weights with a high number of repetitions, don?t do heavy weights.

<B>Juggling: </B> Juggle workouts from day to day and week to week as necessary. Be consistent with your training; the overall details won?t matter.

The half-marathon training schedule is not designed for experienced runners who may want to improve their performance. Experienced runners will want to put together a program including Easy Runs, Speedwork, Tempo Runs, Pace Runs and Races.

Those training for the marathon have already completed one-third of the training schedule. This week, distances take another step up.