if RW readers could settle a hot debate in our club about speed work. Our head coach is suggesting a session for endurance athletes, as follows: Small warm up and stretch, then speed work (eg 2x5x100m), then straight into the car and drive home without a

four times a week and one hilly 16-20 miler at the weekend – a good mixture to give endurance, strength and speed. – the brokerStick with a marathon approach, but make your long slow run cross-country, and run-walk it so that you're out on your feet

comfortable under your belt as your first goal – easily reached goals are the way to go. Start off with 10 mins now, do that for a couple of weeks, than add 1 or 2 mins (or whatever you reckon) a week. You'll improve in leaps and bounds, way faster than you

the run-walk method and successfully completed it in 6 hours. I would now like to run without the walking breaks, but I can't seem to phase them out. I can run for about 17 minutes in one go, but then I feel an overwhelming urge to walk. Can anyone please

or you will injure yourself. I gradually increased the miles on my toes and gradually decreased the "heel" miles; whole process took about 10 weeks. The morning walk down the stairs took longer than normal, but it felt great running at my new race pace

opinion building muscle on your upper body just means extra weight to carry round 26.2 miles. I'd forget the weight training until after marafun, and enjoy the fact that those skinny arms and chest will give you a bit of extra speed on race day. – Ultra

have to do it during the session, and this can have a major impact on your time. People say they want to conserve energy before a race, but I read somewhere that the body (liver) stores up to about 2,000 calories in glycogen. At marathon pace

. There are some simple rules to follow for beginner runners:1. Good shoes: properly fitted by a running specialist2. Run slowly: slower than you think you need3. Don't increase distance by more than 10% each week4. Don't increase both distance and intensity

as I only do 12-13 mm! I've been advised to rest, which I will do, but goodness me how long for, the desire to run is driving me nuts! – HalfthewomanAny questions?Got a new poser or problem that you want RW members to answer? Spotted a great question

. Every week I do one 15-mile hilly run, one 10-mile hilly run, one 40-min speed session, one 4-mile fast run and two 6-mile runs. I used to suffer from an eating disorder and have always been a size 8. Running is helping me with recovery mentally, but I