Probably the easiest way to tackle speedwork is to ramp up the pace when you feel good and slow down when you need a break within each workout. This classic workout strategy, called fartlek (Swedish for ‘speed play’), alternates easy and hard

your marathon potential. Do you need to upgrade or downgrade your target finish time?Up the paceIf you've focused on long slow runs up to now, it's time to try a more challenging session in which you run at your goal race pace for some of the time

their paces with our team of experts. 

:54:42, but was capable of quicker.2. Long runs are keyWhether you want to run sub-3:00 or sub-5:00 for the marathon, the key session is the weekly long run. The more you do, the better your endurance. Other runs – speedwork, midweek distance runs and marathon-pace runs

just loves running. And I mean running. He confesses that he finds it ‘almost impossible’ to go for a jog and one of the big challenges for Steve will be to stick to the pace guidelines. He shows great promise over the shorter distances (with a 5K PB

at least one long slow run of two hours or more but do it when you want, and one sustained run with at least half an hour of marathon pace or faster, and one structured speed session. You can decide about 15 minutes into each session which run to do

Apologies for not posting another blog sooner. Injuries, slower pace and thus more time on my feet running (shuffling) has meant less time for doing this sort of thing. Here’s a summary of days 3-6:Day three: Barnsley to Chesterfield

, when not fully fit was 3:25. The key should be staying fit and healthy and building sufficient consistent miles, so he can hold a good pace throughout, which has generally been his weakness in the past. Alex is used to 50-60 miles a week, and is already

. Runner's World will be pacing the event, with 7-minute mile, 8-minute mile, 9-minute mile, 10-minute mile and 11-minute mile pacers to help you reach your marathon PB.To find out more and register for the event, see: www.theyorkshiremarathon.com.

lights on the roof and hazard lights on (made us feel proper important that did). In the later stages we became a little more strung out and everyone settled into whatever pace hurt them the least. Our finishing times ranged from five hours to 5:20.One