In principle, tapering should be simple – run less so you’re rested for race day. In practice, many athletes find two to three weeks of cutting back on mileage and intensity makes their legs feel heavy and lifeless. But Spanish coach

Standfirst: A repeatable 2-week build-up to a 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan94--Ten is a nice round figure. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have

at the London Marathon (2:46, 2:43, 2:46, 2:43 [his quickest in last 20 years] and 2:47). Over the years, he estimates he's run about 2,000 races.Read the whole forum debateQ. Most marathon schedules are based on past performances but my opinion is that you

easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

running by feel. ‘Perceived effort is fast becoming a lost art,’ says Culpepper. ‘You should learn how your various efforts feel. If you’ve practised it, then you can make adjustments and not feel like you are abandoning your race plan.’ Playtime: Track

Q Less than a month ago, after just a year of running, I finished my first marathon. I felt fine within a few days, and thought I’d have no problems getting back into training. But after a couple of weeks of complete rest, I went to the gym

out to good running country, watch TV coverage of big races and cross-country events to become more inspired. And above all, keep reminding yourself of just what fantastic progress you have already made.—Bud Baldaro, coach and RW Contributing Editor

This year, an amazing 750,000 women will be walking, jogging or running in a women-only Race for Life 5K. They'll help to raise a whopping £46 million for Cancer Research UK across 240 events. Will you be one of them?We're here to help you every

into the training routine. As the weeks and months go by the intensity will increase over all six schedules – but thankfully so will your fitness.On each day we tell you how far to run and give a rough estimate of the time it should take. If you run at the suggested

is simply to postpone your marathon – there's no way you'll be able to do yourself justice. If you've missed two or three weeks, at least you still have time to build up to your longest training runs, which are a key to race-day success. When you return