to access the file.What are you waiting for? Follow the links below to find a Forerunner-compatible plan suited to your racing goal:Marathon (16-week schedules)Half-Marathon (12-week schedules)10K (six- and eight-week schedules)• Note: We'll continue
of training, I caught a cold just before the marathon. How can I avoid this next time? A: According to Dr Gregory W. Heath, an epidemiologist, runners have only half as many upper-respiratory infections as the general population. But in the middle of heavy
has never taken in fluid on the run before.Amazingly, many half-marathon competitors start the race without a precise idea of how fast they’re going to run. Often, they run according to how they feel, which is generally a really bad idea. If you run
Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water
hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet
an oxygen debt. It is therefore an excellent guide to your general aerobic fitness, and to the times you can expect to run for other distances.As an event, the 10 miles falls into the same bracket as the 10K and the half-marathon, in that success depends
goal pace) except for two miles run in the middle of a mid-week four-miler at marathon goal pace. “Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day,” says Baldaro
© Getty Images The two Olympic marathons held last August in Beijing were literally races for the ages. Kenya's Samuel Wanjiru, then 21, broke more than an Olympic record with his 2:06:32 win; he crushed long-held conventional
