If you are running the Knysna half marathon on July 12, and haven't started training, then don't stress — week two and three's training schedule from Virgin Active isn't that strenuous just yet, which means you still have time to join us for training. Here's the programme...

Week two:

Monday 12th May:
Get those takkies out and on, despite the rain and cold weather, and head to the gym where you'll be safe, cosy and warm while you walk on the treadmill for 25 minutes. If you are really keen to get outdoors then don't forget that umbrella just in case.

Tuesday 13th May
Rest day.

Wednesday 14th May
Today is another 25 minute walk, but if you are getting fitter fast, then try to run every five minutes or so, for a minute.

Thursday 15th May
You can sleep in, it's a rest day.

Friday 16th May
Ok another 25 minute walk today. Try and vary your walk if you are outdoors, and if you're at the gym use the incline button and walk uphill for a bit every now and then — you'll get fitter much faster.

Saturday 17th May
Today's the big one, get out the iPod, put on your best socks and get ready for 40 minutes of walking. Essentially you need to add in some hills, so try to get outdoors if you can. Otherwise vary your walk on the treadmill and perhaps even do 10 minutes with light weights in your hands to give you wicked arms as well.

Sunday 18th May
Today is your ultimate day of rest!

Monday 19th May
Yes, we know Monday's are tough, but try and do today's workout in the morning before work. Not only will it boost your metabolism, it will set the rhythm for the whole week — it's never great feeling like you're playing catch-up. Oh, and the verdict is: 20 minutes of walking.

Tuesday 20 May
Rest day.

Wednesday 21 May
Midweek, you're almost there. Walk for 30 minutes — by now it should be getting easy.

Thursday 22 May
Technically today's a rest day, but why not try another activity like swimming, super circuit or a dancing class for fun?

Friday 23 May
Okay today's the big one. Two minutes of walking and then one minute of jogging, for 30 minutes in total. For this you will need a wrist watch, or timer, and lots of enthusiasm.

Saturday and Sunday
Good news, it's time to rest!

Don't miss our training plan for week four and five coming soon.