the world marathon record. It provided the setting for Ethiopian runner Haile Gebrselassie to stamp his mark on the marathon when he set the current world record of 2:04:26 in 2007. This autumn race takes place in September every year so if you need a goal

Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:15 marathon is approximately 9:30 per mile. To break 4:15, you should eventually be capable of a sub-1:55half-marathon (8:45 per mile) and sub-55:00 10K (8:20

- 4 x 800m at 5-mile pace (3:10/3:56/4:45) Wed Rest Thu 5M, then 4 x 100m at 5K pace Fri 2 - 4M Sat 10M Sun RestWEEK TWOMon 2 - 4M Tue 3 - 4 x 1000m at 5-mile pace (3:58/4:57/6:07), then 4 x 200m at 5K pace (1:26/1:46/2:05) Wed Rest Thu

400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down 6-8M slow Out and back run: 20-22 mins out; faster back Rest 7-8M tempo run 10-12M easyWeek 7 4-5M steady, inc strides 2-3M warm-up, then 5 x 1500m or 5 mins, with 600m or 3

up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down 9-10M easyWeek 7 Rest 2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down 4-5M slow OR rest 20 mins tempo run Rest

secs uphill 8M at brisk pace Rest or 3M, jogging only 10M – inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K

.tallinnmarathon.ee, www.marathon.eeThey train their athletes from a young age in SloveniaSloveniaThere has been a growing tradition of mountain races in Slovenia in recent years, opening up some spectacular countryside to the running tourist. Events range from hilly 10Ks

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pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once

wait until the last mile before increasing your pace. 10K? Ramp it up in the final two. Miles 10.1 onwards are the ones in which to up your game during a half and you can turn the screw anywhere from mile 20 in a marathon. 10:35 to 16:00 - Finish up You