Dear All,

I ran 21k last time in 2hrs 7min. Despite best effort I could only improve my timing marginally to 1hr 55min while practicing. Is there any suggestion to improve the timing.

Prem,

I would in interested to know what your "best efforts" were to improve your timing. To run faster, you need to practice running faster, not the entire 21KM distance, but smaller distances occasionally. There are various plans which can help you in this aspect. The plans essentially focus on making you run faster than your race day pace, but at smaller distances. For example, you may be required to repeatedly run 400 meters at a much faster distance, once every alternate week. Or, run at a faster pace than marathon pace for 30-40 minutes, again, once every couple of weeks. This is the real way to improve your speed. You should never focus on improving speed by running 21KM at a higher speed.

Check out some interesting marathon training plans below:

http://groups.google.com/group/delhirunners/web/training-plans

-Tanvir

(delhirunners.com)

Thanx a lot, Tanvir for the link. Hope to implement Runnersworld.com Training plan for Intermediate runners and then move on to the Advance.

Well my best efforts were to run with more speed with a goal of 12Km per hour so as to reach my goal of around 1:45min. I now know that it was not the right way to go ahead.

Is there any link to check the proper running style?