The ‘fartlek’ sessions in our training plans will offer you the flexibility to run hard when you are feeling strong and to choose how long to spend running more slowly to recover. Aim to run harder for at least 50 per cent of the distance you cover in the session, and vary the length of your recoveries. This type of session is good preparation for the type of variable effort that you will encounter in a long run on an undulating course or in a race.

No hill sessions feature in these schedules, but if you’d like to tackle hills, substitute them for one of the hard midweek sessions, such as intervals or fartlek. Limit your hill sessions to one per week. If there are no hills where you live, try increasing the gradient to more than five per cent on a treadmill, if you have access to one. Hill running will build your strength and speed while also improving your confidence.

Building endurance is the foundation of successful distance running – speed comes afterwards. The easy runs within the training plans are not only designed to condition your body but also to develop your confidence. Check you are not running too quickly by keeping up a conversation with a friend. If you are struggling to gasp out a reply, then you need to slow down.

A rest day means no running rather than no exercise at all. If you want to exercise on rest days, then try doing a non-weight bearing cross-training exercise, such as swimming or cycling.