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

need to train during stamina-building longer repetitions (800-1600 metres) and shorter, faster repetitions (200-400 metres). These speed sessions – normally two per week – form the principal parts in our 5K and 10K schedules.

on the rack. Pick up any kit you need for the run, such as drinks, gels and a hat.RUNExpect to feel a little sluggish as you start the run but remind yourself this feeling will fade thanks to your training. To help your body adapt, focus for 10 to 20 seconds

overdoing it:Week 3Your final week of hard training. Aim to complete your last long run (18-20 miles) at the end of this week.Week 2Your mileage should total half to two-thirds of your most intense training week. Your longest run should not exceed 10 miles

two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks

consistent, you can easily predict your expected 10-mile race pace. It should be about 12-15 seconds per mile slower than your 10K speed, provided the terrain, wind and temperature on the course are similar to conditions you encountered in your 10Ks.3. If you

effort. Marathon pace, if you’re fit, should be easier than threshold but a touch quicker than your easy runs. Your effort should be around 7.5/10.Q. Most of the tips I've read recommend marathon pace + 10-20% for most sessions. A lot of my mileage

. Also try toast with raisins or grapes.Q. I returned to running three years ago at the age of 42. My half-marathon PB was 1:12 in the early 1990s. I have now lost nearly four stone in weight and my race times are starting to get a lot faster - recently I

the schedule (week 12 Wed run from seven miles to six miles and long run 21 miles to 20 miles; week 13 long run 20 miles to 17.5 miles; week 14 long 18 miles to 12 miles; week 15 long run 12 miles to 10 miles) as I was feeling wiped out at that point.My long

for 15 to 20 minutes, around 15 minutes before the start of the race. That gives you time to put on your wetsuit and head for the swim."Tim Don advises walking the transition before the race begins. "When you come off the bike there may be no one else