The Knysna half marathon is getting closer and we're now in week four of our training plan. By now you're getting into the swing of things, and the transition from walking to running has been made — ok not completely, but you're getting there...

Compliments of Virgin Active, here's the plan for week four. Don't stop now you're almost halfway there!

Week four

Monday — 26 May
Today isn't too difficult — just a little bit of a challenge after a weekend of comfort food (need we mention the rugby) and living the highlife! Get out the tunes ('Take it Easy' comes to mind) and start by walking for two minutes and then jog for one minute. Do this for 30 minutes.

Tuesday — 27 May
Rest day or perhaps weights day at the gym — it's your choice…

Wednesday — 28 May
Feeling fitter right? Well let's not get carried away. Training too hard too fast may lead to unwanted injuries. So today walk briskly for 30 minutes and if you're outdoors, throw in a couple of steps for a bit of increased cardio effort.

Thursday — 29 May
Again walk for 30 minutes. Try a new route or select a different workout on the treadmill. Hills are great training…

Friday — 30 May
Ahhh rest…

Saturday — 31 May
Ok now for the big one. Take your dog along for some assistance. Walk for two minutes, run for two minutes. Do this for forty minutes.

Sunday — 1 June
Crack open a beer, start the braai, go shopping, or whatever tickles your fancy — today's a rest day…

Look out for week five in our weekly workout section in health — coming soon!