Marathon - break 4 hours - build strength endurance - hard week

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

T = Threshold pace (half marathon race pace or 85 - 90% of your maximum heart rate*).

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching. The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down.

*to calculate percentage of maximum heart rate:

Maximum heart rate = approx 220 minus your age.

Subtract your resting heart rate (should be taken on waking up)

Calculate the percentage of this number and then add the resting heart rate back on.

Eg, Joe is 40 years old with a resting heart rate of 60.

His threshold running should be done at 85% of maximum heart rate:

220 - 40 = 180

180 - 60 = 120

85% of 120 = 102

102 + 60 = 162

162 - heart rate for threshold sessions.

Recovery is until the heart rate drops to 70%

70% of 120 = 84

84 + 60 = 144

He should go again when his heart rate gets down to 144.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.