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

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

on whatever the next week will throw at you. —Bruce Tulloh, RW Coaching Editor

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

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

practise this beforehand to find out how much is good for you. I’m sure you’ll find it less of a problem the second time round.—Bruce Tulloh, RW Coaching Editor

’s not just physically demanding – it can also place a strain on your family life and social life. Even a schedule for a five-hour runner requires that you build up to training five times a week, with long runs of two to three hours on three weekends out

of hard work is enough, and now you deserve a rest. In fact, your body demands it – and what about the family, friends and social life?Just make sure it's a short rest, however, because you now have a tremendous opportunity that you shouldn't waste