| Week 12 | Week 13 | Week 14 | Week 15 | Week 16 | Week 17   This is the year to... celebrate your marathon fitness! This isn't a call to action

place finish at the Berlin Marathon in 2:10:55.The former 5,000 and 10,000m track runner had met the Olympic A standard, secured his slot in London 2012 and burst onto the scene as a shining new British marathon talent.With less than six months until his

, toast and maybe a few well-earned biscuits. Oops, you've just eaten 1,200 calories - a few hundred more than you burned on the run.To limit overcompensation - that is, eating above and beyond what you need for recovery and thereby erasing the calorie

of Medical Science for Sport and Exercise showed that speed at lactate threshold is the best physiological predictor of distance-running performance. Indeed, Frank Shorter, the 1972 Olympic marathon champion was said to have had a modestly high VO2max

race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep

started to train for the race: now where did I put that corkscrew? So you want to run the Medoc Marathon? The next race – on September 12, 2009 – will mark the 25th anniversary of the race, so expect places to fill even more rapidly than usual. To find

target half-marathon pace (85% WHR). 'Brisk' sometimes refers to half-marathon pace while 'threshold' refers to 10-mile pace. Often described as feeling 'comfortably hard', aim to hit about an 8 on a perceived-exertion scale of 10. Fast – your 5K or 10K

Q For six months I’ve been running twice a week. I do a long Sunday run, and a hard midweek hill or interval session. Is it possible to run a 3:30 marathon with only two sessions a week? All the marathon schedules I read say to run five or six days

London's Hyde Park, Green Park and St James's Park and past Buckingham Palace, the Houses of Parliament and down The Mall. The 2008 race sold out in six days, while the 15,000 places for this year's event were snapped up in a matter of hours.  Most

and rests?Intervals, fartlek, speedwork - what are they? - part 1Intervals, fartlek, speedwork - what are they? -part 2Marathon training - speedwork or not?Repetitions - Yasso 800s - part 1Repetitions - Yasso 800s - part 2Treadmill speedwork - best sessions