-59 mins 1:24-1:37 1:55-2:10 Sub-4:00 44-50 mins 1:13-1:22 1:40-1:54 Sub-3:30 38-43 mins 1:02-1:12 1:25-1:39 Sub-3:00 Under 38 mins Under 1:02 Under 1:25 Good luck!

mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2

, which is reckoned to be the speed of your best 10 miles; this is slightly above half-marathon pace, but it is the best pace to train at.Band Two: 1:25-1:50This time range takes you up to a regular 40 miles a week, though many runners would still be able

running over 400-1000m stretches, but your long runs should be really slow. The crucial question is how long you can train hard without taking a rest. A lot of our top marathon runners cover 100 miles a week for most of the year, but the elite cannot

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if you’re on the track). This should

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) or 13-15M steadyWEEK 10 5M easy, off-road 6-8M at a comfortable pace 2 x (8 x 200m) fast, on grass, with 1-min recoveries 6M easy, inc 1

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

easy Rest or 3M jog 4M on grass, inc 6 x 200m strides Warm up, then 10K race. Warm downWEEK 8 5M easy, off-road 6M steady, inc bursts up hills 3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy 5M easy 6-7M, inc 10 x 30 secs fast, 30 secs slow 10-12M