. The Intermediate Schedule / The Advanced Schedule Intermediate: For runners aiming for 3:30-4:30, with training over 5-6 days, and from 32 to 48 miles a week. Advanced: For runners aiming for sub-3:30, with training over 6-7 days, and from 44 to 60 miles a week

, jogging back down 6M steady 8M. Start easily, then put in bursts of 100-200m, jogging after each until you’ve recovered Rest or 5M easy Rest or jog up to 4M Half-marathon raceWeek 6 5M easy, off-road Hill session: 4 x 90 secs-2 mins hill climb, jogging

(mileage). The schedule is not rocket science – there are no ‘magic’ sessions that suddenly make you a faster runner. Its success is in following a systematic build-up and in straightforward hard work. The marathon is an endurance event that requires a long

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

Standfirst: Real-life keys to overcoming marathon time goalsAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan135--How I Beat... 3:00“Following a schedule was the most important thing. Knowing exactly what I had to do each day

realise that you don’t have to be a fast runner to achieve great times. I always skipped the sections on speed in RUNNER’S WORLD because I was convinced that speed training was for the elite, or for runners who could run at least seven- or eight

Standfirst: A short guide to everything we have for marathonersAuthor:Pics:Issue date: Keywords: Article type: --Free newsletterGetting a marathon placeTraining schedulesMarathon forumsFirst-hand accountsMarathon Q&AsRW's free pace groups--RW's BIG

on target?Heart-rate training for marathonersHow to minimise down-timeRace-day planning...and much more!Too impatient? Here's last year's archive Pre-schedule countdown: Week -2 | Week -1 The real training starts here:Week 1 | Week 2 | Week 3 | Week

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

for beginners!)And a guide to doing your weekly long run right. Finally, if you want to see how ordinary runners can move their training to its next level, Hard Training, with Mike Gratton, is a fascinating read.Runner's World schedules in fullMile - short