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
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
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
and music, and fields of up to 10,000 runners. Still, there are advantages in going small, too: youll probably find that a low-key event is easier in terms of travel and getting to the start, for instance.Races are usually advertised in local sports centres
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or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace thats 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often
-marathon schedules Tried and trusted... Our best-ever schedules -- for the half; 12 weeks from sub-1:20 to 2:30 run-walk Essential Q&As -- Nutrition, training, race day and more...The technical know-how -- Pacing tactics and fuelling advice to avoid a blow
