The duo, co-authors of Road Racing for Serious Runners (Human Kinetics, 1999), have experience, credibility, and an ability to present scientific information in a readable manner. Run 800 meters at 5K pace, 1600 meters at 10K pace, 3200 metrs at goal marathon race pace, 1600 meters at 10K pace and 800 meters at 5K pace.

Run 3 miles at 10K pace, 6 miles at goal marathon race pace and 1 mile at 5K pace, with no rest between distances. You don’t have to worry about remembering multi-step workouts, and you don’t need to figure out how much to run on any given day.I can now do long runs, have a shower and my legs feel fine and no different to when I have been out on a short run. The long run gets up to 20 miles, and the medium long in the middle of the week is often 11 to 12 miles.

MONITORING YOUR “RECOVER-ABILITY”: weight, heart rate, environmental conditions, hours of sleep, quality of sleep, diet quality, hydration level, muscle soreness, energy level, HR at a standard pace (If your heart rate at a set pace is more than about 7 beats per minute higher than usual, you may not be recovered from your previous training sessions.

There’s a much greater emphasis on developing endurance than speed, so this works well if you’ve come off a training block for a shorter race like a 5k or a 10k. And, in retrospect, I think it’s safe to say I was VERY well trained since I actually enjoyed the 2018 Boston Marathon and even set a PR.