with a Runner’s World half-marathon training schedule, he set himself a target of 2:30, and promptly modified it to sub-2 when he realised how fit he was getting. On race day, he finished in 1:52, just seven minutes behind his boss.Almost inevitably, Andy

minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.Be a tortoise, not a hare We don’t have to retell the old children’s story here

sports watch, a 10% saving off the cover price, and a £5 donation from us to Cancer Research UK – along with 12 issues of Runner's World delivered to your door, and free access to the very best articles on Runnersworld.co.uk.Good luck! How to stick

to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent

Sunday last – it’s a gruelling ordeal but it really works! - Skipper's MateDrinking beer and 40-50 miles per week - weight 11.5 stone and marathon time 3:20. No beer at all and 40-50 miles per week - weight 10 stone and marathon time 3:02 (I