the night before and on the morning of the event, and so on. Then check off each one before you leave for the race.SpeedworkUse an '800' number Yes, even a task as daunting as marathon training can't be simplified by doing Yasso 800s (a regime developed

targets for a range of distances, pop a recent race time into our Training Pace Calculator. Speedwork Rules Remember these 10 tips when you start adding the fast stuff to your running programme. Your First Speed Sessions Ease into harder training

at marathon pace, 1M at 10K pace. Total time should be 4-5 mins longer than target race time.Key session for half-marathon races: 13 miles with 2M at marathon pace, 3M at half-marathon pace, 1M at marathon pace, 1M at 10M pace, 1M at marathon pace, 2M at half

have long enough before your race, you can start to add a little speedwork to your schedule once you reach a regular 16-20 miles a week. The benefits of speedwork far outweigh the small amount of time that you put into it, and it works for every level

-marathon schedules Tried and trusted... Our best-ever schedules -- for the half; 12 weeks from sub-1:20 to 2:30 run-walk Essential Q&As -- Nutrition, training, race day and more...The technical know-how -- Pacing tactics and fuelling advice to avoid a blow

45:00 5:30-5:40 5:50-6:0023:00 49:30 6:00-6:10 6:20-6:3025:00 54:00 6:30-6:40 6:50-7:0027:00 58:30 7:00-7:10 7:20-7:3029:00 1:03:00 7:30-7:40 7:50-8:0031:00 1:07:30 8:00-8:10 8:20-8:3033:00 1:12:00 8:30-8:40 8:50-9:0035:00 1:16:30 9:00-9:10 9:20-9:30

Short and snappy, 5K races are the perfect distance for beginners targeting a first race – but an equally satisfying summer target for a speed-demon with more racing experience. This is the destination for all things 5K – all the schedules, guides

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic

The 5K is a perfect distance for the beginner looking to run their first race. But, given that it’s halfway between middle and long distance, it’s also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall

days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you’re already running a minimum of three times and 16-20