course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

you need is two to three weeks of recovery, two weeks of normal marathon training and two weeks to taper again. Here's the kind of timetable you should try to work to:Week 1 No running for three days. Walk if you feel like it. Then try jogging for 30

of walking and jogging three times a week, plus a five-mile walk at the weekend. Build up week by week, but don’t overdo it. If you aim to follow the sub-4:30 schedule rather than the Get You Round programme, you should be able to run comfortably, three

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:uan99--This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster

Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85--In the RUNNER’S WORLD editorial offices a