schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

weeks to recover, followed by a couple of weeks of normal training before tapering off again. During the two weeks of training you should not attempt anything which is long and hard; instead, work on shorter distances to improve your VO2max, such as fast

people, you could take up line dancing. If you are an obsessive lifetime runner like me, though, all these suggestions are totally irrelevant. The most likely reason for the blues is that you are going round the same circles and not improving. Are you

-dune running are also time-honoured ways of improving leg strength while getting other benefits at the same time. For leg power it is best to use a steep slope, eg 25 per cent, and keep the duration of the run under 30 seconds, with a walk recovery. If you use

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

be enough at this stage.— Bruce Tulloh, RW Coaching Editor

’t clicked. When I finished my national service, I joined my local athletic club in Barnstaple and started following Franz Stampfl’s training schedules – interval training every day – and at first I improved very quickly. My mile time came down to 4:36, my