If you're planning on running the Knysna Half Marathon on 12 July, then you've only got two weeks training left. Here's week nine's training plan, compliments of Virgin Active.

Monday 30 June

Today's a biggie — 12 kilometres to be exact. Since it's Monday take advantage of a fresh new week and plot a fresh training course.

If you don't know how far you have run or cannot measure the distance, then why not head to the gym and run your usual pace for one kilometre — the treadmill will then tell you your pace, so you can judge how many minutes it takes you to run a kilometre and then times that by 12, then run for that amount of time.

Tuesday 1 July

Today is a rest day, but make sure you are already thinking of some hills you can run tomorrow.

Wednesday 2 July

Ok today's no too bad... 10 kilometres. Make sure you include some hills though as you will need it during the race.

Thursday 3 and Friday 4 July

Rest!

Saturday 5 July

Ok, now you've had plenty time to rest, so today you have to run 18 kilometres. A bit shocking yes, but it will pay off on the day. Take it easy and stop and stretch every now and again if you need to.

Sunday 6 July

Ahhh... day of rest.