University (LJMU).Running a marathon is one of the toughest endurance events that you can undertake. In addition to physical fitness and mental toughness, nutrition is one of the most important factors in predicting your race time. It can be the difference

-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time

) jog recoveries, then 2M jogWed 6M (approx 52 mins) slowThu 5M (approx 40 mins) fartlekFri RestSat 1M jog, then 3M (approx 22 mins) brisk, then 1M jogSun 7M (approx 63 mins) easyWeek Two Mon 5M (approx 45 mins) easy. Finish with two sets of 100m strides

Food writer Pam Anderson suggests serving these spuds with roasted chicken to create a carb-and-protein packed recovery meal.Serves: 6 3 large potatoes, washed, dried, and pricked all over with a fork1/2 tsp olive oil, plus 3 tbso olive oil1/2 tsp

training to adjust to the training load. It's not just the mileage – it's the optimal nutrition, hydration and recovery. "The marathon is the only event where you're going to run out of sugar, and learning how to train for that is tricky," says Mahon. "To

think you could race that half-marathon.On Saturday, try an interval-type session of shorter bursts of running with a timed recovery between each burst (eg 6-10 repetitions of distances between 400 and 1000 metres). These don’t need to be flat out

strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half-marathon

Q Is there any way I can use cycling to help with my running? Can it replace speedwork, for instance? I already cycle a hilly eight miles to work every day. I’m currently training for a half-marathon, and I run three times a week.A Cycling makes

they start to seize up.Thirdly, there is distance runner’s speed. The marathon runner may say, “he’s got more speed than me – he can run sub-30 minutes for 10K”. This relates to the runner’s oxygen intake.We can only start with what we’ve got, and those of us

endurance’ – a combination of both. If you’re an experienced runner, try this session for size: Run a pyramid session of 400, 800, 1200, 1600m at or slightly below 10K pace, but don’t jog your three-minute recoveries – do them at around half-marathon pace