force on Sunday, along with the RW pace team.

the rights foods, I’ll never be the same again.”AlexNew PB: 2:53. Previous best: 3:06“I don’t think the race could have gone any better really. I paced it well, I ran my target and I was strong at the end. This is my seventh marathon and in every single

yourself that little bit further.What would be your favourite type of music to listen to on the run?Obviously dance music. Not just because I’m biased towards that genre because it’s what I play but because it’s fast-paced, it’s high-energy, and listening

. I managed to find a plan, which I can hit most sessions, despite being away from home 12-14 hours a day during the week. As a result, 2 of the ‘quality’ sessions are done on Saturday and Sunday. Saturday is typically race pace miles (this will be getting up

strategies on the runDepending on race pace, stored carbohydrates can become depleted after 90 minutes of exercise. Consuming additional carbs during the race (and preventing excessive dehydration) is crucial to achieve your target time. Traditional advice

hr30 to 1hr45) and Sunday is long run day (2hrs to 2hr20). The rest of the week is up made of morning and afternoon steady runs. I tend to run how I feel. If I feel good, I push the pace and if I don’t I ease back a little.  Q. What are your top tips

in contact with or on the ground. Try to straighten the knee. Return and repeat on the other side.Increase the length and pace of your walks as you feel comfortable. Start cross-training: use an elliptical trainer (try not to stress the lower back, aim for a