) 86 85 83 80 5:3440 (96.0) 1:38 1:37 1:35 1:32 6:2245 (1:48) 1:50 1:49 1:47 1:44 7:1050 (2:00) 2:02 2:01 1:59 1:56 7:5855 (2:12) 2:14 2:13 2:11 2:08 8:4660 (2:24) 2:26 2:25 2:22 2:20 9:3465 (2:36) 2:38 2:37 2:36 2:32 10:22Variation 3:Run 400m at approx

-burners (the average 10-stone runner burns 100 calories per mile, so 10 miles eats through a whopping 1000 calories). They also help to teach you the valuable art of conserving your energy through sensible pacing, and serve as a great confidence-builder when

WEEKS)Speed sessions:3 to 6 x 600m @ 3,000m pace with 3 minutes recoveryDistance sessions:6 to 12 miles @ a steady paceTRAINING PHASE:BUILD 1 (4 WEEKS)Speed sessions:2 to 5 x 1,000m @ 5K pace with 3 minutes recoveryDistance sessions:10 to 16 miles @ a

strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half

and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

before my first marathon (Amsterdam 2006), I averaged three runs per week and a total weekly mileage of about 25 miles. I did the marathon in 2:57. A typical running week for me at that time involved one track session, one hilly run and one long run

for mile repetitions) can really help. Just because you’re not gasping for breath when you finish, it doesn’t mean that a session hasn’t been helpful.If you try a session that’s geared towards improving your basic speed, and do it correctly, you’ll be out

for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace

monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. What’s more

10-mile jaunts – before breakfast, before lunch, before tea and before supper. Why not walk two miles and jog the rest. Follow each session with a drink, a shower and some food. A daily massage would also be a big help. From Christmas to mid-April you