Once again, in case you can't get hold of your new issue of Runner's World...7-min miling (3:00) 7-min miling (3:00) MILEAGE TARGET: 40-45MMon Mar 1 30 mins easy (approx 4M) or restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries

:30 your weekly mileage should be 30-35, and you should be clocking a regular 40 miles a week to start the sub-3:00 schedule. Sub-4:30 runners ought to be able to run comfortably three or four times a week by the start of the schedules; and if you’ve never

runner, and the biggest lesson I learnt from my first marathon – although it sounds really easy – is just to keep going, even if you have to slow right down. Before last year’s London, I’d built up to about 40 miles a week with long runs of 15-20 miles

realise that you don’t have to be a fast runner to achieve great times. I always skipped the sections on speed in RUNNER’S WORLD because I was convinced that speed training was for the elite, or for runners who could run at least seven- or eight

training runs and the highest-volume weeks of the schedules. They’re hard weeks, but you can do it.Don’t even think about giving up or easing off now (unless you’re injured). The work you put into the next five key weeks will pay dividends on race day

'll probably burn out or get injured. Train too gently and you simply won't make the most of your potential (but hey, that's okay). This calculator uses one of your recent race times to reveal how fast you should run the different components of a training week

, July 3 A fresh course for 2004 means more improvements for an already highly-rated race. Held alongside Dorney Lake, Windsor, the race starts at Eton College Boathouse (part of London’s Olympic bid). Pancake-flat running, coupled with an early start

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

. These schedules contains a mixture of repetition running, hill sessions and pace runs, for improving running speed, plus long runs for endurance. For advanced runners, the highest weekly mileage reaches a plateau of 55-60 miles a week, but there’s no reason why

Standfirst: A repeatable 2-week build-up to a sub-70 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:--Preparation phase (2-4 weeks)Increase your weekly mileage to 30-35M, based on 5-6 training runs per weekIncrease your weekly