These schedules run for 10 weeks and cover three broad bands of runners. Band one: Sub-1:25This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle that involves a job and a family....

Q After running a sub-3:00 marathon in my mid-30s, I spent the next 17 years running only occasionally. But last year, to celebrate my 50th, I returned to serious training for the Flora London Marathon. I finished in 3:28, and this has got me thinking that I can get under three ...

Q My quadriceps always cramp up when I run marathons, even though I hydrate well and stretch regularly. Why is this, and what should I do?A Exercise-induced muscle cramps are relatively common among distance runners. Quadricep cramps typically occur when muscles are used repeti...

Q Less than a month ago, after just a year of running, I finished my first marathon. I felt fine within a few days, and thought I’d have no problems getting back into training. But after a couple of weeks of complete rest, I went to the gym and found I couldn’t handle any more t...

Q While running my last few marathons, I have felt nauseous from around 18 miles, and have vomited after finishing. I know runners need to keep hydrated, but taking on fluids seems to aggravate the problem. I’m also worried about over-hydration. What would you advise to solve th...

Don't dismiss free weights as the preserve of oiled-up gym bunnies obsessed with six-packs and their reflection. Normal people can use them to burn calories and become stronger, which will help improve both technique and stamina for next season. Just don't overdo it - you're not ...

Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese Handful of fresh basil1. Bring a lar...

The benefits:MushroomsThese delicious and versatile fungi may fight colds and flu. Compounds in the white button variety boost the activity of immune-system cells that help tackle infections. Mushrooms also contain vitamin B5 (pantothenic acid), which helps in the production of e...

the Virgin London Marathon 2011 - hot and heaving!After a pre-race pep talk from the Runner's World crew (no weaving, hit your mile times, no listening to music - and enjoy it!), we set off for our pens. I was 11-minute/miling and starting from the very last

The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need to build up endurance and the schedu...