… and the result? 3:50.6.Short, good-quality sessions worked for him… and they’ll do wonders for you, too. All you need is a race or a time-trial at the end of the schedules. Unless you’re a club member, there aren’t huge numbers of accessible mile races around

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan60-->Training for the mile is something you’ve probably never dreamt of doing, but the change of focus and the variety in the schedule can be fun, and may also yield

preparation, both mental and physical. Running a marathon isn’t one big challenge; it’s a series of small challenges. On race day, you’ll want to break up the miles into smaller segments, setting shorter goals along the course to help keep you motivated

London callingYour 2005 Flora London Marathon stories form some of the most uplifing pages we've published. If you haven't dipped into them, you really owe it to youself. Meanwhile, here's a mile by mile guide to the race itself, from some of those

marathoner. Your final challenge: to get them to the start, cheer them on the way round, and be there with a smile and a gentle hug at the finish. Here's how to do it: Before the raceDuring the 24 hours before the marathon, some runners are excited, all

to build from a six-mile MP run in the first weeks of your programme up to about a 12-mile maximum. MP runs of longer than 12 miles are like races, which is not the point of the session. The MP run is also something you should aim to do (in six-mile

threshold - the point at which your legs become wobbly. You could substitute this session for a long weekend ride: • A 70-90-minute cycle followed by a 30-50-minute run at 65 to 75 per cent MHR. Race-pace brick: This session will build your race pace before

The Workout Run 10 x 1 mile at a 4:50-4:55 pace per mile, with 30-second recoveries in between each repetition. Your Move Run 6-8 x 1 mile, at goal race pace, with 60- to 90-second recoveries. "It's best to do this two weeks prior to a race to test

do really well could take in the neighbourhood of two to four years." Exercise physiologist Dugas and his team have studied runners at the Two Oceans ultramarathon in Cape Town, South Africa, and found that people who run the 35-mile race multiple

Throw yourself into something new If you're struggling to get motivated, do something different. I had a nightmare Cardiff marathon, but the next 'race' I did was the Sodbury Slog - 9 miles or so of mud, fun and forumites. Again I've struggled since then to get