at this pace?’ Be realistic, and bear in mind that your speed will naturally improve over the next four weeks.2. By specific sessionsIn a mile race, you should be capable of maintaining the best pace you can hold for 4 x 600m with 5-minute recoveries (see Week

hard mile one week before a target 5K; a 5K two weeks before a 10K; a 10K two weeks before a half-marathon; a 10K or half three to four weeks before a full marathon.Supporting races Run some events as training sessions. By running them at a lower

," says Brighton and Hove Athletics Club distance coach, Sam Lambourne. "The classic session is 8x200m and then a mile at the end - about three miles in total. That's a good once-a-week session. A classic club running session would be speedwork on a

Q For six months I’ve been running twice a week. I do a long Sunday run, and a hard midweek hill or interval session. Is it possible to run a 3:30 marathon with only two sessions a week? All the marathon schedules I read say to run five or six days

. These schedules contains a mixture of repetition running, hill sessions and pace runs, for improving running speed, plus long runs for endurance. For advanced runners, the highest weekly mileage reaches a plateau of 55-60 miles a week, but there’s no reason why

can’t retain my speed over a full mile.  How can I fix this? Are the speed sessions important, or can they be replaced with other exercise? Russell Silsbury-Basey A. As far as speedwork goes, measure your sessions in terms of effort. Don’t worry

session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long

-proof. The running involved a couple of fast but short (up to seven-mile) runs per week, a hill session running up really slowly and down really fast, and a long run with a backpack, including short frequent walk breaks. It worked. – RespectTheStupidityI think speed

," says Brighton and Hove Athletics Club distance coach, Sam Lambourne. "The classic session is 8x200m and then a mile at the end - about three miles in total. That's a good once-a-week session. A classic club running session would be speedwork on a

served doing, for example, two back-to-back 15-minute efforts at your 25-mile time trial pace, or some other planned session that is specific to your Olympic-distance triathlon.It is also important to acknowledge the difference between busy, and very busy