per week; but when do you recover if you are running almost every day?A The marathon is a hugely demanding event. It should be given respect, and I don’t feel that training twice a week is enough. Running 26 miles in competition can sometimes be a

Standfirst: A repeatable 2-week build-up to a 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan94--Ten is a nice round figure. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have

Standfirst: The target for weeks 5-8 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:--A time-targeted half-marathon (Week 10)Why: It will be good practice to take in the racing environment, but also useful

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

to train for at least six months.2 Focus on your weakest disciplineLook at the breakdown of your times from previous races and work out where there is room for improvement. A successful Ironman performance is heavily dependent on how you tackle the bike leg

this will be required during a race. The variation of pace in the session will help your pace judgement, so that you'll know what pace you can maintain for different distances. Find a 10K scheduleHalf-MarathonsThis distance – 13.1 miles, or 21.1 kilometres – has

cycle, followed by a 10-15-minute hilly run. If you ever feel weak once off the bike in races, aim to practise with a short run after every bike ride. You can vary the pace depending on how you feel, but if you're consistent it will gradually feel

-59 mins 1:24-1:37 1:55-2:10 Sub-4:00 44-50 mins 1:13-1:22 1:40-1:54 Sub-3:30 38-43 mins 1:02-1:12 1:25-1:39 Sub-3:00 Under 38 mins Under 1:02 Under 1:25 Good luck!

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

you shouldn’t do more than that. We’ve based our plans on one session a day, but you could easily add 15-20 miles a week by putting in an extra daily session of three or four miles before breakfast or lunch. However, it is training hard and training