mentally and physically to cut your mileage back every few weeks. Aim to reduce it by around a third of your current average. This allows any niggles to resolve and recharges your batteries for the next bout of training.Steve Smythe's tipsBuild mileage

Mel talks the taper with Coach Sam.

Find out what happened on training day 1 in our ASICS Target 26.2 marathon project as our five runners prepare to ramp up their training for the Paris Marathon.

Running coach Steve Smythe joined us recently for a live webchat on the RW forum to discuss marathon training - with particular focus on what you should be doing in January to make sure you're marathon fit for the spring.Steve is the author of our

Warm upOur five runners take to the streets of a very snowy Birmingham University to warm up ahead of their training session, designed by our coaches as a progress check.

-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle