of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor

) should predict your marathon capability, though a race closer to April will give you a more accurate picture than one in January.—Bud Baldaro, coach and RW contributing editor

to incorporate some of these suggestions into your week.—Bud Baldaro, coach

the next fast leg.—Bud Baldaro, coach and RW Contributing Editor

stiffness, and help relieve muscle pain.—Bud Baldaro, coach and RW Contributing Editor

or steady runs.Generally it’s better to err on the slow side. Not every long run needs to be done at the same pace, nor does the pace within each run need to stay the same. We would suggest that you try to aim to run a negative split in your long run