) jog recoveries, then 1M jogWed 9M (70 mins) slowThu 1M jog, then 3M (20 mins) brisk, then 1M jogFri RestSat 4M (33 mins) easySun Race (ideally half-marathon) or brisk run (15M inc warmup/ cool down)For The Month Ahead...Your Goal A sub-1:30 half-marathon

and strides, then 12 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 8M (72 mins) slowThu 1M jog, then 3M (23 mins) brisk, then 1M jogFri RestSat 3M (27 mins) easySun Race (ideally half-marathon) or brisk run (15M inc warm up/ cool down)For The Month

jog and strides, then 12 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 7M (60 mins) slowThu 1M jog, then 3M (24 mins) brisk, then 1M jogFri RestSat 3M (30 mins) easySun Race (ideally half-marathon) (15M inc warm up/ cool down)For The Month

confidence they have,” says Bob Williams, who prepares runners for the Portland Marathon in the US. The danger of running too long, too often is a heightened risk of injury and boredom.5. How much recovery do you need after long runs? Robert Vaughan

.What kind of speed sessions should I do for a half-marathon? Early training phase threshold/race pace sessions might be as simple as four sets of six minutes at half-marathon/threshold pace with a two- or three-minute jog recovery. These could build all

Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I

efforts, each in a minutes:seconds equivalent to the hours:minutes target you have for the marathon. After each effort, take an equal-time recovery. So, a three-hour 45-minute marathoner would aim to run 4-6x800m in three minutes 45 seconds each, with a 3

My name is Alex Milne. I am 20 years old and this was my third (consecutive) London Marathon. The previous two went horribly wrong - in the first, I was aiming for 3:10 but finished in 3:30; in the second, I wanted sub-3:00 and finished in 3

There is no one more qualified to create meals for marathon runners than a chef who runs. So we recruited three famous chefs who have run the Flora London Marathon: Gordon Ramsey, Brian Turner and Michel Roux Jr, to develop recipes for meals leading

my recovery for very little aerobic benefit. MuppetLegs A. They’re not wasted miles – this is real life, and you have to run when it’s convenient. The key is to make sure that you run sessions at marathon pace at 7-8/10 effort or 75% maximum