from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.What you can do though, is make sure you know exactly what your body

with 3-minute recoveriesKey session for 10K races: 5 x 2K with 3-minute recoveriesKey session for 10-mile races: 10 miles with 1M at marathon pace, 1M at half-marathon pace, 1M at marathon pace, 3M at 10M pace, 1M at marathon pace, 1M at 5K pace, 1M

minutes, then run 1,200m with the first two laps at 10K race pace and the last lap five seconds faster.Half-MarathonRun one mile at 10K race pace and recover with four minutes of jogging. Then run 1,200m at 10K race pace with a three-minute recovery jog

) recoveries, improving to 5K pace with 100m jog recoveries (30-40 sec). Or as fartlek, 15 x 60-90sec with 30- to 60-sec jog recoveries.How often to race in marathon training?Hilly How many races should a runner do during marathon training? Mike Gratton I

Could this be the offer of a lifetime? For the price of a whizzy pair of shoes and a couple of pair of good socks, you can get individual Runner's World-approved schedules and personal coaching across the entire build-up to your spring marathon

secs uphill 8M at brisk pace Rest or 3M, jogging only 10M – inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K

. Finish with a two- to three-mile jog. 14. Pyramids work for long distances too: 1000m, 2000m, 3000m, 2000m, 1000m at your half-marathon race pace, with a three- to four-minute recovery jog between each effort. 15. Don’t fancy a full pyramid? Then go

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

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

training tips from the Runner's World Training forum - posted by runners just like you. There's advice for everyone: slow runners, speedsters, newbies, seasoned marathoners and more. (However, if you're a complete beginner, try our 50 Best Beginners Tips