this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after

. “This follows the rule of specificity - simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-metre strides after one or two work-outs just to help you stay smooth and loose.Weekday short runs should

out. A good guideline is that if the pain forces you to alter your stride, drop out so you don’t develop a long-term injury.A side stitch strikesAs excruciating as these can be, plan to keep on running, because most stitches vanish within a couple

strides and keep your eyes a couple of metres ahead to spot protruding roots and rocks.Think Positive: "Stadiums are for spectators. We runners have nature and that is much better" Juha Vaatainen, European champion over 5K and 10KThe Fear: Fading with Age

by more than three strides, because there's a psychological benefit to staying close. That's why packs form at races - because it's mentally easier to share the workload of hitting a pace." Plus you'll still be in reach to grab their shorts if things go

ones have gym memberships because their stride is out of line. Those who do nothing but run have pure symmetry because they have only strengthened the muscles needed for running." Should you try it? Strength training offers many benefits – like better

-mileage training – maybe you're attempting your longest race ever this spring – here are some essentials to keep in mind.Shorten your stride When it comes to form, the most common mistake distance runners make, especially beginners, is they overstride. This tires