have long enough before your race, you can start to add a little speedwork to your schedule once you reach a regular 16-20 miles a week. The benefits of speedwork far outweigh the small amount of time that you put into it, and it works for every level

One Canada Square.Mile 20 Former world-marathon record holder Steve Jones once said of the marathon: "I just run as hard as I can for 20 miles, and then race." However, many of us will simply be happy to live through the last six miles. If you do

the marathon distance, for example, choose a specific race and then periodise your training to make sure you peak for that event."Periodisation involves dividing up your time into three sizes of cycle – macrocycle, mesocycle and microcycle. The entire period

.5-0.75g of protein per pound of bodyweight.AdminIf you’re travelling any distance to the Marathon, make a packing list and start gathering the clothes and items you need. Make sure your racing kit is washed and ready!WednesdayMindFocus on miles 14

on an outcome such as 'beating my marathon PB'. This is great for a final destination, but without an effective plan of action you'll never reach it. Process goals and performance goals such as 'find my race pace' should be steps along the way. Identify

Run The Workout Run 45 minutes at a gradual, incremental pace that finishes with the final five minutes at half-marathon race pace. Then do 5 x 4 minutes at your target 10K race pace, with a two-minute jog recovery between. Finish with a gentle 10

This year, an amazing 750,000 women will be walking, jogging or running in a women-only Race for Life 5K. They'll help to raise a whopping £46 million for Cancer Research UK across 240 events. Will you be one of them?We're here to help you every

popping 50,000 runners, the date has moved from summer to autumn and it’s the biggest half-marathon in the world. One aspect that hasn’t changed though is local runner Alistair Dickson’s commitment to competing in the race. He’s raced every single GNR

of the race. Most runners set time targets, but make sure your happiness isn't resting entirely on bagging that sub-3.30 marathon, or coming top in your club's league. Success is best measured in terms of progress towards your own goals – goals you can control

mind to wander, but it’s good to have this touchstone to return to.Hold back, even if your body wants to speed off. The marathon is an exercise in restraint, as many people find out to their cost in the second half of the race. If you’ve been following