Marathon - break 4 hours - improve running economy - moderate week

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

H = A long (400m - 800m), gradual hill. Run continuously up and down.

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

F = Faster than race pace at around 95% of your maximum heart rate. Take around the same amount of time to run easy in between the fast efforts. If you use a heart rate monitor you should allow your heart rate to get down to 60% - 75% of your maximum before starting the next effort.

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 = approximately 220 minus your age. This is a rough estimate. To get a better indication you could consider physiological testing or do 4 X 400m fast running with a reduction in recovery between each one. Have 3 minutes after the first one, then 2 minutes and then 1 minute. You should get your heart rate to its maximum with this session.

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 fast running should be done at 95% of maximum heart rate:

220 - 40 = 180

180 - 60 = 120

95% of 120 = 114

114 + 60 = 174

174 - pace for speed sessions.

Recovery is until the heart rate drops to 60% -75%

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