you to hang in there." Plus, you can use the workout as a mid-race reminder that if you can do it in training, you can do it on race day.Log your state of mind"What we measure is what we improve upon," says Dr JoAnn Dahlkoetter, author of Your

in your training log, and compare them to previous training performances. Before every run/walk training session, tell yourself that you’ll feel better and run faster because you’re taking the walk breaks.About three weeks before the marathon, run a 10

It happens to a lot of runners. You set your sights on a big race, log your miles and put your social life on hold, only to run into a roadblock in the last four to six weeks – that ‘monster month' when you're at your peak but still weeks away from

to do sub-four in the race," he says. "I did a lot more quality – hills, speedwork – rather than just going out and running. I put in lot more effort." He invested in a GPS so that he could record his training accurately, and logged every run on a

use your first go at periodising your training as practice – keep a training log and make a note of how things go, and look back on your experiences when you're ready to plan your next race. One of the big benefits of periodisation is its capacity

target races (events you'll finish as fast as possible), then add tune-ups and supporting races to your season to fine-tune your training.Target races You can race well every two to three weeks for three to four months. Race more than this and your

at Loughborough University. "So there is a conditioning aspect to it and a technical aspect to it. But it also creates those race-like conditions so you are better equipped to handle tempo changes. You don't get that from more singular forms of training

at Loughborough University. "So there is a conditioning aspect to it and a technical aspect to it. But it also creates those race-like conditions so you are better equipped to handle tempo changes. You don't get that from more singular forms of training

’t worry. Feeling great and full of running at the end of a race is an all too rare occurrence, and there’s a good chance that you’re about to run some PBs. My breathing’s fine, but my legs feel heavy Check your training log. Even if you’re running

Standfirst: How to make race day go your way - guaranteed!Author:Pics:Issue date: 100 tips bookletKeywords: Article type: featureuan143-->Of course, you’ve trained solidly, practised your race pace, kept hydrated all weekend, had an early night