From international athletes to RW staff, Ironman triathletes to cross-country fans, meet the runners ready to help you achieve your target at this year's Flora London Marathon. Whether you're chasing sub-3:00 or planning a run-walk strategy from

’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or outkick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.Speedwork doesn’t just make you

. If you've planned speedwork, run easy instead or take a day off altogether. You will not lose fitness over a day, or even a few days, of rest. Unfortunately, most runners have a hard time following this advice. Many runners insist on adhering

for sprinters. Be slow, not sorry.Don’t compare yourself with anyone else Check out the apostrophe in RUNNER’S WORLD. There must be a billion runners out there, so we could certainly call this magazine RUNNERS’ WORLD. But we don’t, and this is because we realise

fast at my next marathon; I got a bit carried away with the excitement and the crowd!I've got a bottle of champagne but haven't felt up to it yet. Maybe in a couple of days when I've planned my next race!SchoolRunner 5:16I never actually intended to run

realise that you don’t have to be a fast runner to achieve great times. I always skipped the sections on speed in RUNNER’S WORLD because I was convinced that speed training was for the elite, or for runners who could run at least seven- or eight

of Outsmarting the Female Fat Cell. The upshot? If tonight you’ve planned a dinner of steak with potatoes au gratin and cheesecake, enjoy it, but make sure your breakfast, lunch and dinner the next day are all low in fat. This three-to-one thinking will leave you

-specific speedwork (not for beginners!)And a guide to doing your weekly long run right. Finally, if you want to see how ordinary runners can move their training to its next level, Hard Training, with Mike Gratton, is a fascinating read.Runner's World schedules

Sel.formString(""));document.getElementById("trainstart").selectedIndex = 1; Background and Specifications The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40

-old race has become a county institution, presided over by the resident Town Reeve.The elliptical course takes runners on a testing tour of Suffolk’s beautiful Waveney Valley, curving to and from Beccles via a string of pretty villages. Some tough uphill