to leave a few surprises for race day, but you shouldn't.Knowing something about the course can be invaluable. Training on the course can help if you're nervous about the great unknown. Saffron Webber from Horsham, West Sussex, is training for the Banana
8/10Wed Rest Thu Hills 5M (inc 6x150m) Mile 60 mins 7/10Fri Rest Sat Easy 3M 11:30 35 mins 3/10Sun Race/t-trial 1/2M 10:40 2 hr 20 9/10Total 26M 4hrs 55 Week Nine Day Session Distance Pace Time Intensity Mon Rest Tue
) steady, including some hillsFri RestSat 2M jog, then 2 sets of 800m (3 mins), 1200m (5 mins) and 1600m (7 mins) fast with a 2-min and then 3-min recovery and 5 mins between sets, then 2M jogSun 9M (approx 81 mins) easyWeek Four Mon 5M (approx 45 mins
hills at threshold) will build your endurance and strength ready for the second half of the race. Q. I've put together my own training schedule, and intend to run 27 miles four weeks prior to the race. Is this OK to do? Russell Gardham A. No
.Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.AdminIf you haven’t done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.TuesdayMindVisualise miles 6
to external influences such as topography, weather and time of day. If you're completing a hilly race, for example, you might need to slow your pace on the hills and raise it on the flats in order to run with an even heart rate. Even if you've paced yourself
Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly
Steve has run more than 60 marathons (26 Londons) and as well as holding a PB of 2:29, he has also won a British marathon title in his age group. This spring, he joined us as our ASICS Super Six coach and has mentored our racing contenders
with the hills, check for the locations of the drinks stations and take note of any areas of rough ground." Once you've taken the lie of the land, Thompson suggests that you return to your race goals and make sure that they're still do-able. "If you've gained
