helps you reduce your time on the ground per footstrike by just 0.02 of a second, an almost infinitesimal change, your marathon time will be 12:36 faster (0.02 x 37,800 strides). And if the same improvement in leg-muscle power helps to improve your

Load interactive route mapCrammed with details of what landmarks to look out for and where you can expect the rowdiest spectator support, our mile-by-mile guide is the best way to familiarise yourself with the course and calm your nerves before the big day.Get to know every twis...

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

4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16The best feeling in the world - two weeks post-race:Week 17 | Week 18

to collect your number, equip them will all the relevant documentation. For more information, check the Flora London Marathon website.We'll be camped out at stand 130, so make sure you stop by and meet the team. Experienced Runner's World staff

| Week 12 | Week 13 | Week 14 | Week 15 | Week 16 | Week 17   This is the year to... celebrate your marathon fitness! This isn't a call to action

, there are plenty of marathons around so I’m thinking about maybe trying again in September. (Updated 27/04/09) Read more Sue (aka Sue C) Finish Time: 3:36:00 Target Time: as close to 3:15 as possible Sue says: I knew from Mile 3 that things weren't going

At a Glance Profile Nickname: Wotsit Age: 33 Running for: 2 years No. of marathons: 1 PBs: Half-Marathon 2:13 Marathon 5:08

At a Glance Profile Nickname: Right Said Aouita Age: 35 Running: 12 years No. of marathons: 1 PBs: Half-Marathon 1:41 Marathon 4:00:10