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Two quality sessions a week — threshold/HM pace plus VO2max or hills — with a long run that develops to 20-22 km and a modest taper.

The long run is the centrepiece — medium-long runs, threshold and marathon-pace work carry the load, VO2max in the background, with a 3-week taper.

One long run, one threshold session, one VO2max session, and plenty of easy running — the full framework with a taper.

From base building to race day — everything you need for your first 42.195 km.

Carb-loading, mid-race gels, hydration — a science-backed fueling strategy.

Jack Daniels' VDOT system explained — how to use it to set your training paces.