Half, full-marathon training program: Focus on strength work, smart prep

This is not a beginner’s plan. It is to help you get to run the half marathon (21km) in under two hours in three months or the full marathon in under four hours and 10 minutes in five months.

The Airtel Delhi Half Marathon is now six weeks away. The Bengaluru Marathon is just a week away and road races in Mumbai and Chennai are also getting closer.

If there happens to be an injury, one must take it easy for a week and then reassess the situation. (Raj K Raj/HT Photo)

Now is the time when one starts to see runners coming in with aches and pains. A focus on strength training and smart preparation, rather than excessive mileage and speed are the keys to ensure a good, injury-free run.

Here are my tips for the week: