then should you try adding extra runs on other days – and never double up on more than four days a week. And remember, back off if your pace drops or you start to feel unduly tired or sore.—Steve Smythe, RW Race Services Editor, runner for 30 years

.Run variedWhile there are thousands of speedwork variations (top British coach Alan Storey claims never to set the same session twice), most runners tend to stick to their tried and tested stock sessions. One week 400s, next week 800s, the following week

.The Mass FieldOf course the race is more than just about the world's elite and runners chasing Olympic spots however runners throughout the field were helped to personal bests and key target times by some solid leadership from the Runner's World pacers

to also gain the qualifying time.Of the celebrities, model Nell McAndrew impressed with a 3:10:51, which qualifies her for the elite women’s race next year. Pick of the Veteran performances was Sue Cariss, whose 3:08:00 was a British W55 record

the experience of the ordinary runner (of course, the two can be related: elite fields draw the TV coverage, which draws crowds, competitors and money to the race). Among other things, we scored the races for beauty, atmosphere and speed. And, hand on heart, we