rest or easy day.Run Around RacesPrior to an afternoon race, a 15-minute morning jog can iron out travel kinks and flush muscles with blood, which enhances flexibility. After a morning race, an easy afternoon or evening run of between 15 and 30
get the best results if you're well-prepared for the demands of the event and have a realistic idea of what you want to achieve. So let's start with the most basic question:Fun Run or Race?You could argue that this is a false distinction
Chasing an autumn marathon PB? Make your next race a 13.1-miler. "Doing a shorter race three or four weeks beforehand is very sensible – most experienced runners would run at least one or two as part of their build-up," says endurance coach Nick
Training for a marathon is a daunting business – our free weekly marathon email is here to keep you informed, motivated and right on track.It runs from December to April, and its 16-week training schedule is aimed at April 26, 2009. Each email gives
easy, incorporating 6 x 20-40 seconds faster-paced running Wed Rest Thu 20-25 mins easy Fri Rest Sat 15 mins easy or rest Sun 5K Race!
. More than this and the risk of injury and excessive tiredness far outweigh the small gains available, particularly in running.Take your timeIt's better to have time goals than distance goals for these sessions, to avoid the temptation to race throughout
are co-ordinating a team of supporters who'll be on hand with drinks, sweets and cheers for marathoners. Are you planning to watch the race and able to lend a hand? Find out more. ASICS Target 26.2Now race day is nearly here, make sure you catch up
session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long
to the run will give you a physical and mental boost on race day but shouldn't be the only brick session you do. It's vital to include a wider variety of combinations to keep you motivated and help you to reach your goals.Training toolsUsing a heart
riding with a high cadence on a lower gear to replicate the looser motions of the run. Once off the bike take a few seconds, even on race day, to really focus on the length of your strides. Bricking itPractise, practise and practise again. That
