and fitness improvement.% of your average heart rateWarm-up/cool-down 82-90%Recovery run 82-90%Steady state run 92-98%Tempo run 98-102%Fartlek intervals 98-108%Hill intervals 98-108%Track intervals 98-108%Race 98-102%

marathon build-up I would run 80-100 miles per week. This would include a session of reps on Tuesday (eg 5 x 5mins), a hard tempo run on Thursday (20-30mins), and short reps or hills on Saturday (eg 10 x 90sec hills). Wednesday would be a medium long run (1

through the marathon.I tried a tempo run today though and the pace meant my pain returned and I had to stop and walk.This is my first marathon so all I want to do is complete it hopefully with a smile on my face and so I now realise that a quick pace