Below is the first in a fortnightly series of tips from the Witness Maritzburg City Marathon coach, Norrie Williamson. Norrie will be producing daily training schedules to guide you through the build-up to a successful 10 km, half or marathon at the end of February, next year. You can follow these programmes by purchasing your Witness daily. Wow! That’s a statement that will be questioned by many, but the truth is that most people who go on their first run over-estimate their ability and are forced to reduce pace or walk before recommencing. This run and walk process is repeated until such time that they complete the block or predetermined distance.