These guides are for people in an enormous hurry. There's some very useful further reading at the bottom of the page...Congratulations – you're going to run a great marathon! So now what?Marathon training through the winter can be a cold and lonely

on track) with 2 min recoveries. Rest 5M easy 15M slow with 5M in middle at marathon pace Week 5 (38-42M) Rest or 4M easy 6M - run to a hill, then 10 x 30 secs uphill, jogging back down 8M easy 6M - warm up, then 9 x 90 secs fast

1. Snowdonia Marathon, GwyneddDate in 2012: October 27The Snowdonia Marathon is close to the heart of many runners, and tops the chart again as it enters its third decade. The demanding course circles Wales’ highest peak, and the dramatic views

to the marathon. Tempo sessions generallyfall into one of two categories: steady runs of 2 to 6 miles; or long intervalswith short recoveries. Here's an example of the latter: 4 x 1 mileat tempo run pace with 2 minutes of recovery jogging between efforts

Who among us hasn't marvelled at Paul Tergat's speed in the marathon or Lance Armstrong's power in the Alps? What we're really admiring - from a scientific viewpoint, anyway - is these mega-athletes' VO2 max, one of the best indicators of aerobic

performances will suffer. When you race all-out too often, your body secretes less cortisol, a hormone that aids recovery, and it slowly becomes immune to the hormone's effects. The result is constant fatigue and a depressed immune system. A good rule of thumb

ingredients of strong, easy running. Then add as many easy, conversation-paced recovery days as you want to, and bingo: you have a foolproof, powerfully effective training week. All you have to avoid then is doing any of the key sessions on consecutive days

if you race for fun, in order to ensure adequate recovery. For the same reason, the longer the distance the less you should race.Here’s a schedule for speedsters and fun runners for the four classic distances:Goal: Marathon for speedHow often: Once

the carb-loading low-down with these simple dos and don'ts.Rest and RecoveryBecome a better runner even after you've pulled off your trainers with these quick and easy recovery tips.Core StabilityA strong core will make you fitter and faster, as well

and strides, then 16 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 10M (75 mins) slowThu 1M jog, then 3M (approx 19:00) brisk, then 1M jogFri Rest or 4M (30 mins) easySat 5M (40 mins) easySun Race (ideally half-marathon)For The Month Ahead