. Finish with a two- to three-mile jog. 14. Pyramids work for long distances too: 1000m, 2000m, 3000m, 2000m, 1000m at your half-marathon race pace, with a three- to four-minute recovery jog between each effort. 15. Don’t fancy a full pyramid? Then go

woman have been banned from competing in the Edinburgh Marathon for life after they were caught swapping entry numbers. What do you think? Love it! They probably just put the wrong numbers on - if they knew each other, and were staying at the same

since and am really enjoying it. In the magazine, I’ve seen quite a few articles mention "race pace" - 5K pace, marathon pace, mile pace etc. What is this? How fast is it? How do you measure it? During my regular runs I tend to be out for around 40

your washing loads (unless you don’t mind smelly kit), and the novelty value of that soon wears off! There are other disadvantages, too. If you are training for a marathon, you still have to do the very long run – two 10-milers are not as beneficial

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

again, and six months later I was running sub-1:45 half marathons. When my second child was born, I was better prepared. I avoided comfort food and made special time in my life to run. It's amazing the difference an hour or so running on a Sunday morning

This week's problem may sound extreme, but it's one that many enthusiastic runners or marathon trainees can relate to. In short, how much training is too much? And when you feel you're overdoing it, do you really have to stop completely for a bit

recently come back to the sport after a six-month break, inspired by a work colleague who's already started training for next year’s Flora London Marathon. And he’s certainly set his ambitions high, having also signed up for the FLM next April, as well as a

and on the other weeks try Helgerud’s four-minute interval session or run the trial as a tempo run – i.e. run it at half-marathon pace and see how much easier it becomes as the weeks go by. You could even do several miles beforehand and use it to pick up the pace

Who among us hasn't marvelled at Paul Tergat's speed in the marathon or Lance Armstrong's power in the Alps? What we're really admiring - from a scientific viewpoint, anyway - is these mega-athletes' VO2 max, one of the best indicators of aerobic