TWO days ago there were exactly 12 weeks to go to the Bolton Community Half Marathon on September 10.

Many people will already be training for the event which was a major success when it was staged for the first time last year.

More than 700 runners completed the 13.1-mile course around the town and this year many more are expected to enter.

Indeed, if the entry is 1,200 or more the organisers have said they will bring back the full Bolton Marathon next year.

It is advisable to prepare properly for any long-distance running event. But many people new to running are unaware what distances and how many times they should run each week leading up the big event.

Here, one of the organisers, Stewart Jones – a member of Burnden Road Runners – has put together a training programme to help people get ready to go the distance on the day.

It is a 12-week programme so if you are going to follow it you will need to begin today.

Stewart advises: "Before starting any training for running the 13.1-mile half marathon distance, whether it's in an organised race or on your own, you should be regularly running 10 to 15 miles per week.

"This program is based on a simple philosophy, using the midweek runs for conditioning and feeling out your proper pace and the once-a-week long runs to get mentally prepared for running 13.1 miles."

Stewart Jones' 12-week Half Marathon training programme:

Week Mon Tue Wed Thu Fri Sat Sun

1 Off 3 miles 3 miles 3 miles Off 3 miles 4 miles

2 Off 3 miles 4 miles 3 miles Off 3 miles 4 miles

3 Off 3 miles 4 miles 3 miles Off 3 miles 5 miles

4 Off 3 miles 5 miles 3 miles Off 4 miles 6 miles

5 Off 4 miles 5 miles 4 miles Off 3 miles 7 miles

6 Off 4 miles 4 miles 4 miles Off 4 miles 8 miles

7 Off 4 miles 6 miles 4 miles Off 4 miles 9 miles

8 Off 4 miles 6 miles 4 miles Off 4 miles 10 miles

9 Off 4 miles 6 miles 4 miles Off 3 miles 11 miles

10 Off 4 miles 5 miles 4 miles Off 4 miles 12 miles

11 Off 4 miles 5 miles 4 miles Off 3 miles 6 miles

12 Off 3 miles 5 miles 3 miles Off 2 miles 13.1 (race)

To help people further with their preparations here are Stewart's 10 biggest myths about running and what he says the professionals think about them:

1. You need a certain body type

Anyone with any body type can be a runner. Just go out and watch a race and you will see all different shapes and sizes.

2. Stretch before you run

It's a myth because your muscles are not warm yet it is very important for your muscles to be warmed up before stretching as this can increase their flexibility.

3. Runners need to strength train

Running strengthens your muscles but strength training strengthens them even more, building your running potential which gives you a better chance of getting that all important personal best.

4. Barefoot running will reduce injuries

The opposite is the case. If you are not used to running in minimalist shoes or bare foot you should not jump right into it. Do your research before you try changing things.

5. You have to run every day to improve

Not true. You cannot be totally random about your training schedule, but if you are running three to four times a week you will build up your fitness just as fast as someone running four to five times a week.

6. Running is bad for your knees

Running is one of the best activities for health and there are not any studies to show joint damage is related to running.

7. Drink at every water station

This is simply not true, the myth is simply if you wait until you are thirsty you are already dehydrated. Taking on to much water can leave you over hydrated and have stomach problems. Go into the event well hydrated

8. Potassium will prevent cramping

Tim Noakes, the author of the book "Lore of Running", has done research that suggests muscle cramps are caused by muscle fatigue.

9. Running is supposed to be hard

Running can be hard but it doesn't have to be. If you slow down and take in the view it gets easier and you will be able to go a lot further. Enjoy it and you're more likely to stick with it.

10. Cushioned shoes will prevent injuries

Highly cushioned shoes can actually hurt rather than help you. Look for a supportive shoe rather than a highly-cushioned one. There can be a lot more movement in a highly soft-cushioned shoe.