standard: enough to enjoy the marathon and finish with a smile on your face.Real-Life RunnersOur busy London Marathon forumIncluding...sub-2:30 sub-2:45 sub-3:00 sub-3:15 sub-3:30 sub-4:00 sub-4:00 v2sub-4:30 sub-5:00 And there will be plenty for runners

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

, consult our race calendar and consider running one before your schedules start.Getty ImagesRule 3: Gradually build your specific enduranceThis is the ability to run longer and longer distances at marathon pace. It is a critical part of any successful

, 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

. 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

Even experienced marathoners can find race-day a journey into the unknown. Arm yourself to deal with the unexpected, though, and you’ll have a marathon experience to cherish. Here are links to the articles that show you how to ride out whatever

1983 London Marathon winner Mike Gratton has been voluntarily advising runners live on our forums since 2004. This marathon training programme forms the core of his advice for anyone seeking to run seven days a week. It's suitable for men and women

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

runner, and the biggest lesson I learnt from my first marathon – although it sounds really easy – is just to keep going, even if you have to slow right down. Before last year’s London, I’d built up to about 40 miles a week with long runs of 15-20 miles

from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.What you can do though, is make sure you know exactly what your body