2011: Your Best Running Year Yet (Preview)

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April: Marathon

Why now? A spring marathon gives you something to focus on through the long winter months - and there are lots of races to choose from, both home and away.

Training: While most budding marathoners faithfully put in the long easy runs, many neglect to train at the pace they plan to race at. "Introducing running at marathon pace is very important, especially for those who have a specific target time in mind," says Bettag. "Getting the body accustomed to the target pace - and rehearsing it - is key."

Bettag recommends running the bulk of your long runs 20 per cent slower than target marathon pace, but with a fast finish (for example, the last 20 minutes of a two-hour run). "This teaches you to pick up the pace towards the very end of the run, when you might normally be fading," he says. Yelling recommends scheduling in some faster-than-marathon-pace work. "Tempo training and interval work will  help make your marathon pace feel easier on the day," she explains.

Race strategy: So you've made it to the start line, injury-free and raring to go. "Regardless of whether it's three and a half hours or six hours, you need to have an idea of how long the race is likely to take, so you can pace it accordingly," says Yelling.

Research shows that when marathon runners begin the race at a pace that is just two per cent faster than their practised race pace, they flounder later on. "Steady pacing is the best strategy," says Yelling. And what if you're feeling remarkably good mid race? "If you have the energy, you could try increasing your pace at 20-22 miles," says Yelling. "But don't risk doing it earlier."

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