excellent cross-training for running, but to run a half-marathon well you also have to get used to spending a long time on your feet. I suggest that you use the days when you run to get in as many miles as possible – maybe a 15-16 mile run on the Sunday, a

that will help you slow down on your easy days:1. When you head out, imagine you’re doing a two-hour run. That’s the pace you should be aiming for. If you don’t think you could keep the pace for two hours, you’re going too fast.2. Learn to monitor your breathing

Q I started running two years ago and have increased my half-marathon pace from 9:30 miling to 7:30 miling. I have noticed recently that I’m using a longer, slower stride for both speedwork and general training, and my times have remained the same

Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes – longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a

think you could race that half-marathon.On Saturday, try an interval-type session of shorter bursts of running with a timed recovery between each burst (eg 6-10 repetitions of distances between 400 and 1000 metres). These don’t need to be flat out

runs, but add a weekly repetition session, such as 4-5 x 1-mile efforts, or 12-20 x 400m (with one-minute jog recoveries).3. Competition phase (four to six weeks), which should include some foundation and preparation work, followed by easy running

that at the Flora London Marathon you try to run with the RUNNER’S WORLD pacers. They’ll relieve you of the pressure of pacing yourself. As for the second part of your question, multiplying your half-marathon time by 2.2 (or your 10K time by between 4.66 and 5

have gone smoothly, the move up to 50K should be completely possible. The two big differences from a marathon will be: (1) you’ll be running for an extra hour or two; and (2) your race pace is likely to be significantly slower.If you’ve trained

Q I love running but two years ago my motivation started to slip and I was diagnosed with clinical depression. I am recovering well, and would like to start running again. My therapist says the same amount of activity every day will help stabilise

session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K