hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet

hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet

course there's no point cycling or running up hills for this length of time. But always use your race bike for training, even if you're on a turbo."Session 14-6hr bike: building up intensity over time.30-min run: 15-20 mins at race pace, 10-15 mins

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

secs uphill 8M at brisk pace Rest or 3M, jogging only 10M – inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K

to a fast recovery. (Some of the sections are geared towards the London Marathon, but you can carry the principles anywhere.)MondayMind Focus on miles 1-5 of the Marathon. Prepare for taking anywhere from 2-10 minutes to cross the start line

m.For example:> 20-25 x 100m, 15 seconds recovery> 12-16 x 150m, 20 seconds recovery> 8-10 x 250m, 30 seconds recovery> 5-6 x 400m, 60 seconds recoveryTry to keep a consistent swim stroke. As you progress, reduce rest intervals before increasing pace

wait until the last mile before increasing your pace. 10K? Ramp it up in the final two. Miles 10.1 onwards are the ones in which to up your game during a half and you can turn the screw anywhere from mile 20 in a marathon. 10:35 to 16:00 - Finish up You

Weekly schedules and motivation – our free marathon emailVirtual forum training groups: sub-2:45; sub-3:00; sub-3:15; sub-3:30; sub-3:45; sub-4:00; sub-4:00 v2; sub-4:30; sub-5:00; Hard TrainingHow fast could you run? – Our race-time predictorEven one practice

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic