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.

On a Plateau - AdrianFollow in the forum: Shady_AdyTarget: Under 3:30 would be a dream come true and a lifelong ambition.Marathon PB: 3:44:29 (Boston Marathon, 2009)Coach: Sam MurphyTraining schedule: See Adrian's training plan here

PB Hunter - AlexTarget: Sub 3 hoursCoach: Steve SmytheMarathon PB: 3.06.10 (London 2008)Schedule: See Alex's training scheduleFollow in the forum: A.W Strengths: "Dedication to my training and the determination to finally put all the pieces together

First Timer - SteveFollow on the forum: Steve loves bacon Target: sub 4:00Marathon PB: This will be my firstCoach: Sam MurphyTraining schedule: See Steve's training planStrengths: "I’m a very positive person – for me, the running drink is always

Good for Age- SarahFollow on the forum: RunnyRunRunTarget: Sub 3:35 - a Boston QualifierMarathon PB: 3:45:11Coach: Steve SmytheTraining schedule: See Sarah's training schedule.Strengths: "Hills (!) and my bloody-mindedness – I have an inability

2012 with a time of 2.06Coach: Sam MurphyTraining schedule: See Mel's training plan here.Strengths: "I’m stubborn and wont give up!"Weaknesses: "I’m stubborn and wont give up!"About me: "I am full of motivation and enthusiasm! Anything can be achieved

amateurs is that pros are comfortable with adjusting their workouts – and their expectations. This allows them to transform an otherwise compromised workout into a positive training session, whereas many recreational runners might throw in the towel

or so weeks that My Asics suggest need supplementation if she isn't to lose fitness she has already gained. She is used to regular speedwork, so that too is a necessary addition and while the training is relatively light, there is no need to take

died of cancer last year – and I suspect her determination to cross the finish line in Paris will be, in part, a tribute to him. Mel is already a running club member, covering 20-25 miles a week, so the main focus will be on gearing training more

A: Whether or not to stretch before a run has always been a source of debate among runners. Personally, I like to do very gentle stretches even before a normal training run. I tried not stretching prior to runs back in 2002 but ended up with more