Are you thinking about doing an endurance event but don’t think that you are going to be ready in time? Then this is for you, we are going to show you how to get super fit in 12 weeks. Taking on a long distance event can be intimidating, especially if you are just a part-time athlete. No matter what your fitness level, you are only 12 weeks out of competing in the big event. This 12 week program will having you rearing, ready and super fit by race day.


Starting out is by far the most difficult and challenging part of this 12 week prep. If you think that in 3 months you have to run a 40km event, and at present you can’t even make 5 kilometres without falling over; just remember, you don’t have to run all 40kms right now. If on week 12 you end up running 45-60 kilometres in a week, you will be able handle a 40km race.

So how do you start? If you are currently running 15kms per week spread out over 4 or 5 days, then try to add 4-5km on your run per week. That equates to roughly 1km per day. That’s not too hard is it? By week 2 you will be running 20kms and by week 3 you will be running roughly 25 kms.

Of your 4-5 training sessions, try to make 1 of them a pace session (where you run your last kilometre at the fastest pace you can) and another one of them an interval session (where you run for 5 minutes and then walk for 5 until you reach your goal distance. Keep increasing your speed week on week for the pace session and your length of time running for the interval session.


In week 5, lower your required distance by 30%. This means that you will keep training hard but you’ll give your body a chance to recover. Then in week 6, continue with the distance you ran in week 4.

With that, we are now going to simulate course conditions by bringing in hill sessions. Either crank the treadmill up or ideally find a hill that is relatively long and try to run at least 2km on it. If your hill is only 1km for example, that means you are going to run it twice. No matter how long your hill is, try to rack-up a total distance of 2km.


By now you will be racking-up a lot of kilometres per week so it is time to taper it down in order to maintain your strengthened cardiovascular system. I would suggest limiting your training to about 1/5 of the race distance but still keeping a race pace and cutting out the interval and hill training.

Besides prepping out on the field, it is time to prep your mind as well. Because most marathons begin early morning, spend the last 2 weeks before the event getting up early and adjusting to times and sleep patterns. A few days prior to the event, prepare everything else that you are going to need. This includes entry documents, clothes, food and supplementation. Eliminating all these extra stresses will put you at ease and able to concentrate on the race.

Nutrition and supplementation can play a critical role in your performance; but race day is not the time to experiment with new methods and products. Instead, test out any products you want to use a few weeks before and test them out for a few days. If they tend to work and agree with your system, then make sure you have them ready for race day.

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