of any marathon situation - for RW magazine subscribers:In the week before the marathonIn the final two daysOn race-day - before, during and after the raceRace-day checklistsGo well!We'll be right there behind you!

for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a

with your head means not going out too fast; running with your heart means seeing what you have left towards the end."Make a list - and check it twice Even if you're not normally a list-maker, having a pre-race checklist is a tangible, foolproof way

strategy takes on increasing importance. Training ChecklistYour mileage this week should be about half to two thirds the amount you ran during your highest mileage week.Almost all running should be slow (one and a half to two minutes slower than marathon

half-marathon; sub 43 minutes for 10K.Sub-3:45 Starts at around 25 miles per week; you ought to be able to run for 1:15 non-stop. Eventual standard: sub-1:45 for a half-marathon; sub 46 minutes for 10K.Sub-4:00 Starts at around 20 miles per week

and intensity drops off. This week, as your training hits its peak you should also eat a bit more protein, troubleshoot your race plan and choose your race-day shoes.Training ChecklistThis is the final week of big training, with your final long run of between 18

Liz Yelling has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008

Colgan. Elite Secret # 2: Get LooseElite runners take their warm-up seriously. "You need to spend at least 20 to 30 minutes warming up, jogging two to three miles interspersed with dynamic strides and drills," says Richard Holt, elite coach at momentumsports

The Workout On road or the track, run a fast 1km interval at 10K pace, rest for 90 seconds, then run a 2km interval at half-marathon pace. Rest for 90 seconds, and repeat the set twice. "This is a hard session, but is excellent for speed endurance," says

weeks before a race as it will familiarise you with the open-water scenario," says Griffiths. As you near race day you can trim the distances." Warm up with 10-15 minutes' steady swimming - practise sighting every six to eight strokes and swim in a