energy reserves. Robinson notes that even during normal sessions of 1,000m or 1,600m reps he has been adding 5x1 minute at the end - fast. "It's great practice for cross country," he says.Your workout Aim for 3-4x1200m at 10K pace with a 400m recovery

sub-3:00 marathons, long-distance triathlons and the Devizes-to-Westminster International Canoe Race. His goal was to make the top 50 at the MdS; he finished 21st. Here's how he did it, and how you can learn from his impressive debut:1. Turn up

different grass circuits: one of 1100m, one of 1300m and one of 1400m. Each runner’s speed determines the loop that they do, and if the session is, say, three laps, two laps, one lap, the faster runners run the longer distances but the interval time

Age: 43 Job activity level: Driving fork-lift trucks (not active) Marathon history: 12 marathons over the last three years Goal: sub-3:00 Current PB: 3:02 Height: 1.77m Current Weight: 73kg

rest.Mon (am 30 mins steady), pm 1 hr good pace (up to Marathon pace but cooling off for the last 10 mins).Tue (am 30 mins steady), pm 12 x 400m, 3km pace, 2 mins recovery. Wed 90 mins steady. Thu (am 30 mins steady), pm 5 x 1km, 5km pace, 2 mins

the schedule (week 12 Wed run from seven miles to six miles and long run 21 miles to 20 miles; week 13 long run 20 miles to 17.5 miles; week 14 long 18 miles to 12 miles; week 15 long run 12 miles to 10 miles) as I was feeling wiped out at that point.My long

sharpen your pure speed, which is most important for races like 5Ks and 10Ks. Longer periods of speed help to raise your anaerobic threshold, which improves your speed endurance – ideal for 10-milers and half-marathons. In reality, though, both

after the 2010 Dublin Marathon I had further surgery because the brain tumour had reoccured. This time I also had radiotherapy treatment.Because of all this, my 56-year-old father ran the 2011 London Marathon on my behalf for the same charity - he also

PB for 10K: 39:31 Half-Marathon: 1:27 Marathon 3:19 Strengths: Fitting in training while juggling a young family; pushing hard in races; staying focused on a big end goal. Weaknesses: Not having the time to train more. Did

products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can