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
-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot
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
midnight will be crucial to your recovery time." Henderson suggests you try to perfect your sleep routine in the fortnight before your race so that you stand a better chance of feeling rested before the race. Saturday 08:00 - Wakey, wakey Ideally, the day
split? icclesuezA. The best strategy for a steady pace through the second half is to run it right in the first half - evenly and at a pace that your training and shorter races indicate is feasible. It's not easy maintaining pace when you are tired
up recovery.RECUPERATIONContinue to have something to eat and drink every two to three hours. Consider going for a short walk to ward against any post-race stiffness that might develop.RACE REVIEWWere you adequately prepared? If not, why? Did you
