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

, with 6-min recoveries 6M easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) WEEK 7 5M easy, off-road Rest 2M jog, then 5-6M at half-marathon pace, then 1M jog 5M easy, inc 8 x 200m

national marathon coach, he now works as a mentor for England Athletics.Bud joined us to mark the start of our Half-Marathon Newsletter, powered by ASICS. Our weekly half-marathon newsletter provides schedules and training advice to get you race ready

when you should be easing off: a three-week taper will leave you in the best possible shape to run the race you want, and enjoy it.Marathon strides: Five next stepsSchedules and more; your complete training partner – our Big Marathon Index

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

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

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

) 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