Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m

Standfirst: The target for weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan120--A time-targetted 10K or 5-mile race (Week 4)Why: The marathon’s main requirement is stamina, but many of the world

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

way to prepare for a speedy run? Then hit the pedals and try a speedy cycle. "A fast spin on a bike prepares you for the rapid turnover of a speed session," says triathlon coach Shannon Paterson (pt2achieve.com). "Start at a cadence of 80

be at least 127cm, with 140-150cm preferable for taller runners. Make sure you feel comfortable and confident on the belt, and check that it doesn’t sometimes stutter, slip or slide off-centre. Controls The console buttons for changing speed and incline

in 15-20 minutes. Then get in the car or on your bike to measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K. Be realistic though – don’t run yourself into the ground for 20 minutes

.Wilson: There is no single session. You need a balance, as I have suggested above.Spedding: I never like pulling out one session, but I suppose the 3 x 1M or 6 x 800m, faster than race pace, is the most useful.Anderson: There are two possibilities – a 5K race run in about 19:16

Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan123--In Weeks 1-4... you build your baseThe overall aim of the first four weeks is to train consistently and get

/walk pace will be: 6:00 6:407:00 7:378:00 8:349:00 9:3110:00 10:2911:00 11:2612:00 12:23

the easiest or hardest thing you do all week. It’s a Swedish term meaning ‘speed play’, and it basically consists of fast, medium and slow running over a variety of distances.Here’s how a typical fartlek session would work. After a steady warm-up, simply pick