miles) at a reasonable pace, despite the heat, and then managing to run the last mile, finishing in good order.My worst moment: realising, having decided to walk for a while at mile 18, that both legs wanted to go into spasm and that from there on I

If you’ve been training for weeks, you’ll want to make the last workout before your race count. Studies indicate the best way to prepare for a race is to reduce the volume of your running (mileage) while maintaining the intensity. These four

The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need

sun block next time. And yes, there will be a next time!)I can remember turning a corner and seeing Tower Bridge and becoming quite emotional. Someone from the hospice was there on the other side with a big cheer and a camera. The Runner’s World

and along with my running mate Keith, both of us running for Concern, I got through 20 miles with practically no problem. But at around 21 it started to hurt and by 23 it was agony. I was sick, I walked for a few hundred yards and then thought 'stuff this, I

memories to list, mostly good, but a few negatives to do with all the walking runners strung out across the track.And the key to my run? Good hydration and a ton of stubbornness!! Ross Gifford-Pike, 4:34This was my first time ever. Everything was going fine

' in the middle of the course, unlike some! The worst moment was not being able to run any more, at about 16 miles, knowing it would be a long walk to the finish. But I made it, with the fantastic support of the crowds along the way, who stayed on to support us

From international athletes to RW staff, Ironman triathletes to cross-country fans, meet the runners ready to help you achieve your target at this year's Flora London Marathon. Whether you're chasing sub-3:00 or planning a run-walk strategy from

- is to run the final fast stint as strongly as the first one. If you have a race in mind, try to build up to running each repetition at race pace (or faster for half-marathons, marathons and very fit runners).A simple session is to have equal-length efforts

realistic goals to post-race recovery. Avoiding InjuryDon’t let that niggle become an injury – build mileage gradually, train on forgiving surfaces, and wear the right shoes.Beginner's RunningThe real basics - choosing shoes and kit, the best walk/run