.You should replace the other sessions with relaxed runs and moderately paced tempo sessions. Your present inclusion of one easy day and one rest day is a very good idea.—George Gandy, Director of Athletics at Loughborough University.

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

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

, such as times for particular sections, or closeness to a particular rival. Let the good points boost you, rather than allowing the bad points to discourage you.—George Gandy, Director of Athletics at Loughborough University

person.—George Gandy, Director of Athletics at Loughborough University

Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m

being over-confident?A There’s certainly a larger difference than you appear to acknowledge between 3:00, 3:10 and 3:30 marathon times, and if you’re in any doubt about your capabilities, a compromise target of 3:15 might not be a bad idea. It would