at the pace you have set out to do. I rarely vary more than 5-10 seconds from my target time for my Yasso 800s.See full thread...but if you can add variety...Achilles – Any 800m speed session will be useful for marathon training. There's nothing that special

:Press-upsSquatsChin-ups/Lat pull-downSwiss-ball plank800m run at 85 per cent effort   Dumbbell pressLungesSeated rowsBack extensions400m run at 90 per cent effort(Perform each conditioning exercise for 30 seconds and rest for 30 seconds). Complete three circuits of this and finish

Monday45-minute road run. Pace set according to how Agyei feelsTuesdayAM Easy 35-minute jog PM Track session: 10 x 200m, 4 x 400m faster than 800m paceWednesdayOne-hour steady road runThursday AM Easy 35-minute jog morningPM Track session at 1500m pace eg

with 400m repeats at goal pace, say, instead of 800m - to remove the intimidation factor. "It's better to make mistakes in training and learn from them than to make them on race day," he says.Think Positive: "Success consists of going from failure

you talk over your training in advance. Discuss problems openly and try to find flexible ways to solve them. 6. Fast as you like While your training sessions together should be controlled, they should not be stifling. The added motivation you can

the 800m and 1500m finals in Athens at the age of 34 – becoming the first British woman to win double Gold at an Olympic Games. Since retiring in 2005, Holmes has buried herself in a project that excites her just as much as racing – developing

they had only 800m to go. People who were inside their goal, if they could only just push that little bit further. "People who had trained for so long to get this far... then I saw my husband.He looked absolutely knackered. He was outside his original goal