is worth up to four miles of running, and if you make the cycling hard enough the more you’ll benefit from it.—Bruce Tulloh, RW Coaching Editor

on racing every few weeks for another three months (following your two-week recovery, of course). But, again, I would not go for more than six months without having a rest period. And by rest, I mean two weeks doing half your normal weekly mileage. —Bruce

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

practise this beforehand to find out how much is good for you. I’m sure you’ll find it less of a problem the second time round.—Bruce Tulloh, RW Coaching Editor

, then increase the pace.—Bruce Tulloh, coach

schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

on whatever the next week will throw at you. —Bruce Tulloh, RW Coaching Editor

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

, the marathon seems nothing. However, you have to respect your body and allow it to get used to the idea gradually. Best of luck!—Bruce Tulloh, who took just 65 days to run across the USA in 1969