very good race but I’m not upset - I’ve had a fantastic journey and there will always be other races. I knew from Mile 3 that things weren’t going well. I was trying to hold 3:20 pace for the first 5K but my legs weren’t working properly, and I really

, the marathon didn’t go to plan. It rarely does!The first six miles on race day were perfect – she ran a 5:00 pace with good pace judgment but, once the target slipped away Kim had an off-day, hyperventilating and struggling to run a pace that should have been

Runners love numbers. Whether it's pace, finishing times or resting heart rate, we view figures as a sign of our progress, accomplishments and dedication to the sport. So it's no surprise that many of us struggle with one number that increases each

Runners love numbers. Whether it's pace, finishing times or resting heart rate, we view figures as a sign of our progress, accomplishments and dedication to the sport. So it's no surprise that many of us struggle with one number that increases

statement.They are having funThey want to runThey set the paceThey take walking breaks when tiredThey do other physical activities, for example, cycling, dancing, playing football or swimmingThey can let go. In other words, if you want to run on your own, it

strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half

have gone smoothly, the move up to 50K should be completely possible. The two big differences from a marathon will be: (1) you’ll be running for an extra hour or two; and (2) your race pace is likely to be significantly slower.If you’ve trained

High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.High-Intensity IntervalsWarm up

pace – not sprinting). Then start the speedwork gently, concentrating on running with a relaxed body. The idea is to go faster than normal – not to sprint or to run so hard that you can never face a speed session again. Begin with long recoveries

, you'd lose your fitness a lot quicker than had you been running regularly for six years.The first elements of fitness you'll have lost are the adaptations within your muscles, in particular the slow twitch fibres. It makes sense to keep the pace down