Head to the gym or calisthenics (body weight exercises) that emphasize strengthening muscle groups: core and abdominals, hamstrings, quads, and calves.

Incorporate common weighted moves like squats, lunges, russian deadlifts, suitcase hold, calf raises, or split squat.

If you have the equipment, head on over to try explosive exercises such as medicine ball slam and kettleball swings.

You can also include Yoga or Pilates as part of this segment.

These are aerobic workouts without the stress of running, this could be swimming or cycling.

These should be very easy and relaxed - ideally you should be able to hold a conversation during the run. Call it 'run-while-talking-pace'.

Long runs are the holy grail of marathon training (duh!). In the early weeks focus on increasing time spent on your feet rather than distance. Start off in earlier weeks by running at conversational pace then gradually flirt with marathon pace as you build up into the peak phase. These runs are critical to preparing you mentally and physically for the coming challenge. Look to flirt with the wall at marathon pace during peak. Now that you know what it feels to hit the wall, prepare to break it on race day.

Go vertical. Sit. Do nothing. Allow the body to repair and recover from the physical strain or training. Marathons come and go. Spend time with family and friends. Family is forever.

The complex programmes will say raise your lactate threshold and improve your running economy. Fancy words to say, a comfortable run that slightly pushes the body outside its ‘run-while-talking’ pace.

A tempo run in running training is a sustained, moderately hard effort designed to improve endurance and lactate threshold. It's a pace that's comfortably hard, allowing you to maintain it for a good length of time, usually 20-60 minutes. It's faster than an easy run but not as intense as interval training

Run at comfortably hard pace followed by an essential recovery period and focus on cruising rather than pushing hard.

Aimed at promoting proper running form, preventing injury and running healthier. Remember to always warm up before doing running drills.