As described by Castano, a standard training week with Wilson unfolds as follows ... On day five, the regimen includes both ...

So, spend a period of six to eight weeks building this ‘aerobic support’ before you get stuck into the more mile-specific sessions we’ve detailed in our ‘Fast Mile’ training plan below.

Find the right training plan to ensure you're ready for race day. RW's Ultimate 16-week marathon training plan for anyone looking to run sub-4:00 ...