Mon 3MTue 4M, then 6 x 100m at 1-mile pace Wed 3M or RestThu 2 x 1000m at 5-mile pace, then 2 x 800m at new 5K pace, then 2 x 400m at 1-mile pace (1:18/1:37/1:55)Fri Rest Sat 10-11M, then 6 x 50m (fast but relaxed)Sun RestWEEK SIX Mon 4MTue 1 x 1600m

recoveries, then 2M cool-down 5M very easy, OR rest 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) Rest Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down 10-12M easyWeek 4 4-5M easy 2M warm-up, then 4 x 800m or 3 mins

by RW US race and event promotion director Bart Yasso) This 800m speed session is based on your goal marathon time. If you're aiming for a three-hour marathon, run your 800m reps in three minutes. If you're aiming for four hours, run them in four minutes

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

in 15-20 minutes. Then get in the car or on your bike to measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K. Be realistic though – don’t run yourself into the ground for 20 minutes

session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x

min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few

Rest 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down 6M easy, inc 8 - 10 x 100m strides 3-4M fast but controlled Rest 6-8M easy, inc hills 6-7M easyWeek 2 Rest 2-2.5M warm-up, then 5 x 800m or 3 mins

, you obviously need to use the track for your speed sessions. Substitute a pyramid session (800-1000-1200-1000-800m) at 10K pace or faster for the routine on Day 2. Your PBs await...

Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper