three swims per week as the basis of your preparation for this element of the event.3. In these final 12 weeks, replace your twice-weekly circuit training with cycling. Go 5-10 per cent faster than your target race pace in six sections in one

Gebreselassie to pass by the mass of runners awaiting the start of the 20km race. As Gebreselassie passed the start line for the 20km race, the 20km race was started. i.e., at the 5km mark, Gebreselassie acquired a new set of pacemakers.Gebreselassie was paced

1. If it’s tough enough for the pros, it’s good enough for you“Spring is the time of year when the first races are not too far off and we need to control our pace, as well as know what paces we can perform at. Both sessions here address these points

(moderate-paced runs with random fast bursts). 30-60 minutes.70-85% Undulating route – peak at 85% on the climbs. 30-90 minutes.85% Anaerobic threshold run (or ‘tempo run’) – this teaches your body to run hard for long periods. Approximately 10-mile to half

an effective way to build efficient and powerful leg muscles. Find a hill that is 75-100m from bottom to top and run up at an intensity slightly harder than 5K race pace. Start with seven or eight intervals, each followed by an easy jog back to the bottom

at your brisker pace, but also in your daily runs (so 40 minutes will start to feel like 30 minutes, or 9:30 miling like 10-minute miling). Don't worry if you're not 'fast'. Your session should just be faster than usual. Here's how to start - just do one

Anderson, (fullpotential.co.uk.) Typically about half the distance of a target race, these tune-ups let you test out pacing, mental strategy, fuelling, hydration and gear in conditions that simulate the big event. "Racing takes your training to another

-mile repeats at 10K pace this week, do more 1000m repeats at a similar pace next time," says Allison.Old Routine: Run, and run, and run some moreFresh Approach: Take some breaks"Training can sap your physical and mental resources, and put stress on your support

your marathon potential. Do you need to upgrade or downgrade your target finish time?Up the paceIf you've focused on long slow runs up to now, it's time to try a more challenging session in which you run at your goal race pace for some of the time

the perfect balance," says coach Keith Anderson (fullpotential.co.uk). "It's also ideal for some faster-paced work."But it is tougher. "You do have to work harder on grass than road," says Anderson. Run along a paved path and then step on to the grass verge