managed the same feat in 2007. As a nation, we appeared to be getting worse at the 26.2-miler.As a filmmaker this subject captivated me. I started to wonder how far I could I progress as a marathon runner if I threw myself into training. I was convinced

to construct your threshold session. You could do a one-off, steady-state pace run for about 25 minutes, or add variety to your threshold sessions by splitting the work into reps. For example, start with 4 x 1M, and over a few weeks progress to 6 x 1M

and recoveries eg: two minutes hard running, two minutes walk, repeated three to five times. Then, as you progress, you can increase the effort, or decrease the recovery, or add more repetitions. Finally, take a watch. You'll improve quickly, and it's great

their slow brothers in action. And as you progress from moderate to maximum muscle force (think sprinting), fast-twitch type IIb fibres are called upon. If you're a distance runner, you may think you only need to train those slow, endurance-oriented fibres

's movement alters how you use your hamstrings, which could lead to muscle weaknesses or imbalances, and then injury, in the long term.The workout: A progression run gradually gets you working hard. Do a 10-minute warm-up jog at about 6.5km/h. Then up

, with plenty of men in there as I've discovered), it's really a solitary pursuit. How quickly you progress and how hard you push is up to you. A person who progresses quicker than the person next to them is not necessarily better since our bodies are all

the floor, starting at the tailbone, until the body forms a straight line from the shoulders to the knees. Hold for 5 seconds, building up to 10 seconds. Repeat 10 times.To progress: Perform the exercise as above, but once the pelvis is lifted, straighten

is the best route to progression.Walk purposefully, and be strict with your run/walk timings.Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.Take heart - you will get there!The ScheduleWeek 1 Run one min, walk 90 seconds. Repeat

the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training

to see how your fitness is progressing. We have suggested target half-marathon times for each pace group, but if you can comfortably go quicker, do.If you ran well within the suggested time: You clearly have the basic speed endurance. While this may