My name is Brian Kent. Like some of you, this was my first marathon. Looking back, the 16-week training programme I set myself certainly kept me focused and re-joining a gym certainly helped. Six one-on-one sessions with a training instructor

5K pace, in sessions like these:15 x 400m at 5K pace, with a recovery time of 60 seconds.5 x (800m with 2 minutes rest, then 400m with 1 minute rest) at 5K pace.6-8 x 1000m at your 10K pace, with 2-minute recoveries.4-6 x 1 mile at your 10K pace

fat and training to achieve faster times do not always go hand in hand. As a rough rule of thumb, a 10-stone runner burns 100kcal per mile. However, during low-intensity training, your body uses a high percentage of fat, and less glycogen

’re going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo paceGoal: 5K to 10K Run three easy miles, followed by two repeats of two

range given, then gradually increase the speed of each repeat. WEEK SESSION SIX-MINUTE MILER SEVEN-MINUTE MILER EIGHT-MINUTE MILER A (1, 3, 5) 6 to 8 x 400 metres with 200-metre recovery jog 1:30>1:25 1:44>1:39 2:00>1:54

of paces to choose from as a faster runner. If the slowest anyone can run is say 12-minute miles, a runner who runs a 5K at 10-minute-mile pace won't have the same range of options as someone who can run five-minute miles (since they can run at any speed

that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds

off RUN 10 min WALK/XT 20 min or day off RUN 15 min WALK/XT20 min or day off Rest RUN 2 miles2 WALK/XT 20 min or day off RUN 15 min WALK/XT 20 min or day off RUN 20 min WALK/XT20 min or day off Rest RUN 2.5 miles3 WALK/XT 30 min or day off RUN 20

as weeks 8 and 9.The training has been set out at three levels, based on target times at around 80 minutes, 70 minutes and sub-60 minutes for the 10 miles. If you’re slower than 80 minutes, you can still follow the Band 1 schedules, but at your own pace

, 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