Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly

: sprinting and the marathon.It's a shame. While the mile may no longer be a popular race event on its own, it remains the yardstick by which most of us measure our performance. What runner doesn't know their minutes-per-mile pace?"It's such an inspiring

," says Jason Karp, an online running coach in San Diego, US (runcoachjason.com). If you're new to speedwork or coming back after injury, reduce the number of intervals in the following workouts by half and spend more time warming up, recovering

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. Marathon pace for a 3:45 marathon is an 8:35-minute mile so yes, 8:30 is too fast. Aim to run your long runs slower than your marathon race pace and then add in some sections at race pace ( for example, three x 15 minute bursts or a 60-minute stretch) when

split? icclesuezA. The best strategy for a steady pace through the second half is to run it right in the first half - evenly and at a pace that your training and shorter races indicate is feasible. It's not easy maintaining pace when you are tired