you slept – that's your goal, he says. While you may feel the need to sleep a little longer when training for a half-marathon or marathon, the key to full recovery is not just how many hours of sleep you get, but the quality of your sleep. "For
Run The Workout Run 45 minutes at a gradual, incremental pace that finishes with the final five minutes at half-marathon race pace. Then do 5 x 4 minutes at your target 10K race pace, with a two-minute jog recovery between. Finish with a gentle 10
BAD HABIT: You’re a night owl Runners who short-change sleep compromise recovery, immunity and mental sharpness, which can turn an easy workout into a gruelling one. "Sleep enhances the restoration of cells damaged by exercise," says Professor Jim
No wonder the marathon is our ultimate yardstick – from cramps, to dizziness, to dehydration, those gruelling 26 miles 385 yards (count them) reach parts other distances can't reach. And it can pay to know exactly what parts, says Clare Lane
the pace of your runs is essential to improving, it's key to have the correct variation. "You need to make your recovery runs really easy and your hard runs really hard," explains Chris Frapwell, coach to GB Olympic marathon hopeful Dan Robinson. "Easy runs
carried on from there. I have been training with running coach Keith Anderson (fullpotential.co.uk) for three years now. I'm four stone lighter and closing in on a sub-three-hour marathon PB. In the last three years I went through the tough
