RunnersNerd on Instagram: "15km | 2:45 min/km | on a hilly course 2017, fun fact, @joshuacheptegei clocked 2:35 on the 10th km solo 🤓⁣ ⁣ ⁣📷: @omroepgld ⁣ #run #running #runner #runners #runningshoes #adidas #nike #nikerunning #adidasrunning #vaporfly #runnersworld #runningworld #runfast #10k #warmup #fast #löpning #tempo #threshold #intervals #training #marathon #strides #motivation #track"

Follow these 25 key rules to successful marathon training from running coach Tom Craggs

🏃‍♀️ Ready to conquer your next marathon? ⚡ Here’s a race strategy to help you crush your marathon: 🔹 MILES 1-13: Start slow & steady. Keep it comfortable & conserve energy. Patience is key! 🔹 MILES 14-20: Settle into your rhythm, stay focused, & balance your energy. You’re halfway there! 🔹 MILES 21-25: Time to dig deep. Embrace the challenge, stay efficient, & push your limits. 🔹 FINAL MILE: Give it EVERYTHING. Push through the fatigue & finish strong! 💪 🏅 The finish line is closer than