the key running muscles, joints and ligaments. Your easy pace is equivalent to your 5K race pace, plus 90 to 120 seconds per mile. (If you race 5Ks at eight-minute-mile pace, your EZ pace is 9:30 to 10:00-minute miles.)Run a weekly long run that amounts

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race

't just about running longer - it's also about being able to hold a slightly faster pace.BESTComplete 15-16 miles, with the first 12 miles at an easy pace and the last 3-4 miles at tempo pace (about 10K race pace or slightly faster).

Many elite runners plan their racing calendars a year or more in advance. There are some right now who know that in order to be on the starting line of an Olympic final in Beijing in August 2008, they need to hit an A-standard qualifying time in a

the result.“I covered 18-23 miles in my long training runs,” says Strand, “and I did the last 9-14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17-22 miles at whatever pace I felt like running.”This kind

runs, but add a weekly repetition session, such as 4-5 x 1-mile efforts, or 12-20 x 400m (with one-minute jog recoveries).3. Competition phase (four to six weeks), which should include some foundation and preparation work, followed by easy running

Next time you see another runner out on the street, take a closer look. Is he thinking about smashing his 10K PB next week, or getting smashed at the pub later with his running friends? Is she wondering how she'll fit in next week's training, or how

’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has

) in length.Medium (M) Between six and 12 miles (19.3K) in length.Long (L) More than 12 miles in length.Thus, a race listed as "AM" will be steep but of medium length. Most fixtures will also include a reference to their total distance and elevation –3m/400

Whether you're new to the marathon or merely reintroducing yourself to an old friend, we're here to help you plan your race build-up down to the last detail.Here's everything you need to know to prepare for - and complete - your best 26.2 miler