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Most of us runners know we find our own way to train, and no two runners are alike. We talked to five runners who achieved their goal of running sub-four for a marathon. We asked them tell us about their training and lifestyle, and over the page we talked to readers who achieved their goal times for 5k, 10k, and the half marathon…


NAME: JAMIE TYLER AGE: 35 WEIGHT: 13 STONE HEIGHT: 6FT 1IN JOB: SALES MANAGER FROM: EAST SUSSEX TIME ACHIEVED: 3:54


“I ran four days a week, including two long runs”


“I was 35 years-old and just under 15 stone when I decided to take on the London Marathon in 2007. By the time I reached the start line I was 13 stone, and I finished in 4:27. “I carried on with the same training, determined to achieve a sub-four marathon. I never followed a training schedule, I did my own thing that was right for me and my busy life. “I ran four days a week, including two


long runs and a speed session at my running club, and one faster shorter run. I loved doing speed-work. I was only doing 30 to 40 miles a week which might explain why my shorter distances were relatively fast when compared to my marathon (although I was absolutely delighted with my marathon result!) But, I did manage a 22 mile long run. I was very pleased with my progress and before the marathon I ran 1:32 for a half and 43 minutes for 10k. “I’m so proud with what I’ve achieved,


and now, as well as running 3:54 in 2009 for a marathon I’ve run a sub 40 10k and a 1:24 half marathon.”


NAME: DOMINIC HURFORD AGE: 35 WEIGHT: 14ST 5LB HEIGHT: 6FT 4IN JOB: ADMINISTRATOR FROM: BRISTOL TIME ACHIEVED: 3:48


“ I followed a schedule but adapted it to suit me”


“My first marathon was in 2008, and I ran 4:27, so I wanted to get under four hours this year. I built up my average weekly mileage from 30 to 55. I followed a schedule for the first time ever, but I adapted it to suit me. You can’t have one schedule that will work for all runners. “I still follow the schedule which included: a long slow run on a Sunday of 13 to 24 miles; a pyramid session of 200 400 600 800 or 3 to 6 x a mile on Tuesday; and five to six miles on Wednesday and Friday. I either took Saturday off or ran four miles easy, and I always took Thursday off. “Before I achieved my marathon goal,


I ran 1:34 in a half. I’ve continued to improve since the marathon, and my goal for a half is now sub 1:30. I’m training more, getting used to the workload and feeling comfortable with it. “Now I’m building year on year, in 2008 I ran 1,000 miles; in 2009 1,250 miles; and in 2010 I’ll run 1,600 miles. But, I’m a runner who has had to do it all wrong (eating, training, resting, recovering) to finally get it right.”


NAME: NEIL LOCK AGE: 28 WEIGHT: 12ST 2LB HEIGHT: 5FT 9IN JOB: WEB DEVELOPER FROM: ESSEX TIME ACHIEVED: 3:42


“I could have easily given up running for good”


“After a dramatic collapse at the London Marathon in 2010, and not finishing, I needed to regain some confidence and decided to run the Dublin Marathon in October. I could have easily given up running and blogging for good. But I held onto my trainers, held my head up and looked towards my next challenge. Six months later I crossed the finish line smashing my personal best. “After London I had continued to run at least one seven-miler a week and a couple of other runs, but by August I knew I’d have to build and follow a three-month schedule (with two holidays in between). “I did a couple of 18 mile runs, a few 16 mile runs and one 20. I also included at least one fast session a week to help with the limited training schedule. “I crossed the line in 3:42, 52 minutes


faster than my last completed marathon. But most important of all, my confidence was fully restored and my running demons exorcised for good.” *You can read Neil’s blog at


www.neillock.co.uk/training-blog/ RUNNING FREE n 19


PERFORMANCE


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