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

for that. Energy gels every five miles helped in training and racing, but there were no real secrets to what I was doing, except for hard work.”­Kevin Wood, 43. Youth justice manager, Greenwich, London. 2:59:27, London 1999How I Beat... 4:00“I’m not a fast

| Week 12 | Week 13 | Week 14 | Week 15 | Week 16 | Week 17   This is the year to... celebrate your marathon fitness! This isn't a call to action