ASICS Super Six Coach Bud Baldaro addresses the troops in a snowy Birmingham University campus.

on three sessions during the day. ASICS Super Six coaches Steve Smythe and Bud Baldaro led the runners through two track sessions - an interval session and a marathon pace session (check out our exclusive videos of the sessions below). ASICS PRO Team

commitments. And experiment with cross-training. If you give cycling and swimming a go you could progress to trying a triathlon. But above all, don’t waste precious years and then regret it later. —Bud Baldaro, coach and RW Contributing Editor

) should predict your marathon capability, though a race closer to April will give you a more accurate picture than one in January.—Bud Baldaro, coach and RW contributing editor

of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor

to incorporate some of these suggestions into your week.—Bud Baldaro, coach

of your arms. But most of all, just remember that first point. Running makes you feel good!—Bud Baldaro, RW contributing editor and elite athlete coach

the next fast leg.—Bud Baldaro, coach and RW Contributing Editor

stiffness, and help relieve muscle pain.—Bud Baldaro, coach and RW Contributing Editor

running.—Bud Baldaro, coach and RW Contributing Editor