or so weeks that My Asics suggest need supplementation if she isn't to lose fitness she has already gained. She is used to regular speedwork, so that too is a necessary addition and while the training is relatively light, there is no need to take

Probably the easiest way to tackle speedwork is to ramp up the pace when you feel good and slow down when you need a break within each workout. This classic workout strategy, called fartlek (Swedish for ‘speed play’), alternates easy and hard

intense speedwork I do a prolonged stretching routine after a jog warm-up – but I’m still careful to stretch only to the point of just feeling it – never into pain. I hold each move for 10-15 seconds, taking care not to bounce. Before starting the reps, I

:54:42, but was capable of quicker.2. Long runs are keyWhether you want to run sub-3:00 or sub-5:00 for the marathon, the key session is the weekly long run. The more you do, the better your endurance. Other runs – speedwork, midweek distance runs and marathon-pace runs

are sensible, it probably wouldn’t do you any harm at this stage to lose a few pounds.Re: sessions, the key one is the long run followed by tempo and speedwork.Certainly you could do a bike ride on recovery days. I quite like to add endurance by finding