marathon build-up I would run 80-100 miles per week. This would include a session of reps on Tuesday (eg 5 x 5mins), a hard tempo run on Thursday (20-30mins), and short reps or hills on Saturday (eg 10 x 90sec hills). Wednesday would be a medium long run (1

and fitness improvement.% of your average heart rateWarm-up/cool-down 82-90%Recovery run 82-90%Steady state run 92-98%Tempo run 98-102%Fartlek intervals 98-108%Hill intervals 98-108%Track intervals 98-108%Race 98-102%

of volume, broken down into any sort of numeration, maybe three minutes, five minutes or sometimes if my coach is being really mean, all at once in a tempo. But I'm really trying to get a lot of volume in at the moment with hills and things like that

in training – especially up hill?You want to try to use your foot properly – preserve the arch and push off properly through the big toe, and not off the edge of it.I think I’d try to get a cheap off the shelf orthotic from the chemist to help maintain a