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an easier week until after the first four weeks are completed.Alex has a good chance of a sub-three based on his other race distances. His 5K to half-marathon time suggest he has sufficient speed, but his 3:06 PB dates back to 2008 and his last marathon

First Timer - SteveTarget: sub 4:00.Marathon PB: This will be my first.My strengths: I’m a very positive person – for me, the running drink is always half full. I’m also extremely determined and have a huge desire to succeed - I’ve just completed a

Busy Lifestyle - MelanieFollow on the forum: MelaniejayneTarget: A sub 4.30, although to complete and enjoy the marathon would be my ultimate target.Marathon PB: I haven’t completed a marathon yet. Although I did my first half marathon in November

I have two marathon virgins in my ASICS Target 26.2 group this year – both incredibly committed to doing their utmost to achieve a time they are proud of.Mel began running a couple of years ago ‘under duress’ from her husband Martin, who tragically

On a Plateau - AdrianFollow in the forum: Shady_AdyTarget: Under 3:30 would be a dream come true and a lifelong ambition.Marathon PB: 3:44:29 (Boston Marathon, 2009)Coach: Sam MurphyTraining schedule: See Adrian's training plan here

Good for Age- SarahFollow on the forum: RunnyRunRunTarget: Sub 3:35 - a Boston QualifierMarathon PB: 3:45:11Coach: Steve SmytheTraining schedule: See Sarah's training schedule.Strengths: "Hills (!) and my bloody-mindedness – I have an inability

PB Hunter - AlexTarget: Sub 3 hoursCoach: Steve SmytheMarathon PB: 3.06.10 (London 2008)Schedule: See Alex's training scheduleFollow in the forum: A.W Strengths: "Dedication to my training and the determination to finally put all the pieces together

First Timer - SteveFollow on the forum: Steve loves bacon Target: sub 4:00Marathon PB: This will be my firstCoach: Sam MurphyTraining schedule: See Steve's training planStrengths: "I’m a very positive person – for me, the running drink is always

adjust your session.1. Slow the rep timeThe best option for 10K runners to marathoners is to slow down. If your ideal pace for this workout is 6:30min/mile, shoot instead for around 6:40min/mile. Then you can complete the workout, feeling good that you