Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

GETTY IMAGESHow fast should you – or could you – race? How fast should you train? And how can you stick to a pace on race day?Look no further than these interactive calculators for help... Training Pace Calculator Train too hard, and you

are some classic sessions that are ideal for preparing yourself both physically and mentally for the demands of certain distances. They give you a feel for the race pace and simulate the demands of the event, and, because they should be done at race pace

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

Updater option on these pages: 205; 301 ; 305)If you are new to the 405, to ensure that you have the right software installed, click here. Enter your race date: (dd/mm/yyyy)Enter your race date: (dd/mm/yyyy)Make A Version With Custom Training Paces

, then speed up if you’re not tired Warm up, then 6M at a fast pace, timed 6M fartlek, inc bursts of 200-300m Rest or 5M easy, off-road 4M, jogging only Half-marathon raceWeek 9 5M easy, off-road Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m

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

, consult our race calendar and consider running one before your schedules start.Getty ImagesRule 3: Gradually build your specific enduranceThis is the ability to run longer and longer distances at marathon pace. It is a critical part of any successful

the pace, and finish fast. This is best for novices and those runners returning to races after a lay-off, and research suggests that a slower first half (a ‘negative split’) is the best route to a successful marathon. Many runners run better when they can

suggest that you are simply a natural half-marathoner, if you do the suggested long runs, are fit and healthy on race day, and pace yourself sensibly, then your marathon target can easily be reached.If you were up to three minutes outside the half