your own bespoke training plan – which is easily adaptable when life throws a curve ball and you need to skip a few sessions. The app also explains the benefits of each session, offers no-nonsense pacing advice and logs every step you take. You can even

first class honours degree in Law around my full-time job... so on to the next challenge! My weaknesses: I’ll admit to not being the most organised of people so I have never followed a structured plan when training. But my main weakness is nutrition – I

time goal. Most marathon-training schedules require running five or six days per week, with total mileage of 40 to 60 miles. Two of the most successful training wizards think that's too much for many runners. The marathon-training programme developed

to train at your race pace in a series of intervals that eventually add up to the whole race distance," says Koop. "For races longer than 10K, duplicate pace only, not duration, since you’d need too much recovery at the longer distances." The sessions Run

you love.Steve Smythe Running life: Trains every day, and occasionally twice a day. After 27 years of trying, he won an individual Kent title in 2000. Years running: 31 Running is generally a fair and honest sport. If you put the work in, train

– this might go against your natural reflexes, but will actually reduce the strain placed on your muscles. Strengthening your ankles and quadriceps through cross-training (cycling or hill-walking for example) and leg-specific exercises can also help reduce your

.SpeedworkFive tips, four sessions, three golden rules – fitting the fast stuff into your training schedule has never been so easy.Marathon RunningThe big one in a nutshell - everything you need to think about if you’re planning to tackle 26.2 miles, from setting

trainer and strength and conditioning coach (driving aggressively on the way to the gym doesn’t count).3. Be Consistent To reap real benefits, you’ll need to train at least two days a week – “and three is better,” says Florez. “Plan your work

speed over distance." So crucial, in fact, that it trumps track sessions in the longer distances. "Tempo training is more important than speedwork for the half and full marathon," says Gale Bernhardt, author of Training Plans for Multisport Athletes

an important training session. Your pub crawl will be a good chance to catch up with mates, chew the fat and try an recruit fellow runners to the cause. Just make sure you've trained as per plan up to the race, and you'll be fine. – Simon ListerAny questions