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

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

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

)) - around your half-marathon pace (87-91% MHR).:Fast-10K - 90-94%:Fast-5K - 93-97% MHR:Fast-above-5K:If none of this still looks right, try a different schedule--Enter your race date:  (dd/mm/yyyy)Finished? When you're happy with the paces, download your

Once again, in case you can't get hold of your new issue of Runner's World...7-min miling (3:00) 7-min miling (3:00) MILEAGE TARGET: 40-45MMon Mar 1 30 mins easy (approx 4M) or restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries

miles steadyThu am rest, pm Marathon pace fartlek run – hold efforts of up to 5 mins at marathon pace, interspersed with recovery at steady pace (relaxed fartlek style Fri am rest, pm 45 mins steadySat Short race or threshold run WEEK TWENTY

Details page - you'll need to be logged in for this.Copyright © Runner's World 2007 IN THIS WEEK'S NEWSLETTER...• A PB year ahead • Reader stories • New Garmin schedules • This week's training • adi Runs BEST POST-MARATHON RACES• East • Midlands• North

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen