Go Long. If you're not racing at the weekend run for a minimum of 2 hours at a comfortable pace.

Tempo runs. The most important training session. Warm up then run between 2 and 8 miles at a pace that's not flat out but you certanly shouldn't be able to hold a conversation. At least once a fortnight.

Find training partners to suffer with you. If you arrange to run with others it makes skipping a session that much harder.

Race often. Dont wait until you think you are race fit, race yourself fit.

Find someone faster than you to do your hard sessions with and slower than you for recovery runs. Hard sessions should be hard, easy sessions easy.

Train off road, it's good for the soul.

Stretch every day.

Dont eat rubbish..

Check your resting pulse. If it's up then you need to ease off as your overtraining or about to come down with something.

Cross train to help prevent injuries. Swim, cycle and weight train.

Run twice a day when you can.

Learn to love hills.

Replace rest days with an easy jog.

[b]Good advice or complete wrong headedness, you decide!!!!!!!!!!!! [/b]