miles 10 miles 5 10 x 400m 5 miles 14 miles 6 5 x 1200m 5 miles 15 miles 7 7 x 800m 8 miles 17 miles 8 3 x 1600m 10 miles 13 miles 9 12 x 400m 3 miles 18 miles

training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.Also, some race experience at the 10-mile and half-marathon distances can serve as dress

’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has

the result.“I covered 18-23 miles in my long training runs,” says Strand, “and I did the last 9-14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17-22 miles at whatever pace I felt like running.”This kind

therapist and biomechanist Irene Davis from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury thresholds at 11, 25, and 40

. "Reducing calorie consumption by just 100 calories a day will theoretically give you a 4.5kg weight loss by the end of the year," Clark says. "Drop 200 calories a day, and you'll lose 9kg (around one and a half stone)." Clark suggests cutting calories

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