for example, that would be 10 miles steady, 10 miles tempo, five miles fast and five miles slow. This has the advantage that you can get some steady miles in for general conditioning, you get practice at running near to race pace, and you get to do some

to walk I make sure it is a brisk pace, which is often quicker and more efficient than running. Having the mentality ‘it’s going to make me a better runner’ is a good motivator. The terrain you are on can make a big difference too. On roads there aren

the marathon because I'd got relatively quick at 10K on this regime (sub-34:00), so probably wasn't building up much lactic acid at marathon pace and was able to keep going. – themoabirdStrengthen your musclesAll my jealous running friends know me