Distance Running, Marathon Training

Okay lets get to grips with the fact that you need to improve everything here. Running efficiency, time that you are on your feet running, and obviously speed!

Are you training for the military ?? Your trianing will be aimed at getting you fitter while in basic training also.

Increase your runs every 3 or 4 weeks by no more than 10%. So if you are running 5 miles, that will increase to 5.5...

You also need to run at a faster pace than normal too. Most runners including myself will have two speed sessions a week. One can be something like 4 x 400m with 4 mins rest in between, then 2 x 200m with 60 sec rest in between. Or if you are on a treadmill, run at a faster pace than normal again. So something like warm up then run at 12kph on a treadmill (faster than your 10.3kph target pace) and run at that pace for 60 - 90 seconds with 60 seconds rest in between... peform as many as u need to have been running at the pace for 14 minutes.

Hopefully if you continue this will see a considerable drop in your time. If you want a more personalised plan then email me at

I do charge but i am sure you will see i have exactly the experience you need to get you the results :)