or 25 mins easySat Warm up, 16 x 400m at 5K pace, with 75 sec recoveriesSun 10 miles easy, off-roadTOTAL: 45-48 milesWeek TwoMon 6 miles easy fartlek, on grassTue 6-7 miles steadyWed Warm up, 5-6 x 1 mile at 10K pace with 3 min recoveries, warm

training miles. A run of 21-23 miles is long enough for most people but make sure you don’t pace it too fast.3. There isn't a rule and it's down to personal preference, opportunity and fitness. Ideally three runs of 21-23 miles would be what I’d aim for.4

pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week

of the repetitions should be adjusted accordingly. To build a fraction more stamina, try 1000m repetitions with the same speed and recoveries as for the 800s.   Standard Strength Speed  5K pace 10K pace Mile-3K paceRepetition 6 x 800m 8 x 800m 4 x 800m Recovery 400m

-like-magic method that helped propel Paul Tergat, the former marathon world record holder, to greatness. The secret? The tempo run – that faster-paced session also known as a lactate-threshold, LT or threshold run. One US-based coach championing this method

Before the main action gets underway, 39 club runners test the London 2012 Olympic marathon route at a 3:00 pace.

normally would but run them at your usual pace. Don’t increase the amount of rest days: the volume reduction should come from shorter, not fewer, runs. If you’re racing a 5K or 10K, reduce the length of your runs so your total mileage the week before race

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

when the gun goes or the clock starts.Run an even pace"Unless you are in a highly tactical scenario, running an even pace is the best policy," says Bandu. "It uses energy in a more efficient way. And it's pretty soul-destroying if it becomes harder