Good afternoon.

In May I ran my first half-marathon, the result was 2:01:13. In September it was 1:56:16.

1. What is the perfect running volume provided that my goal is to run a sub-1:48 half-marathon?
2. Is it necessary to include a long run in my training plan and how long should it be?

Thank you.

Good afternoon.

If a teenager is going to run a biathlon on Saturday, should he train on Friday, the day before, or is it better to rest?

Oleg Sergeevich, good afternoon.

I run half-marathons regularly, my personal record is 1:52:00.

I've finished running season and plan to return to running trainings in spring (in late March or in the beginning of April). I have several questions:

1. What date should I choose for my first marathon's start considering that I plan to return to running trainings in March and let's assume that I'll start to train for a marathon since 1st April? I would like to prepare good, it doesn't mean quickly because my main goal is to run a marathon without injuries.
2. Could you give me some recommendations on training plan: frequency of trainings per week, weekly running volume? How will the weekly running mileage change every month?
3. What's number of speed trainings a week? How many long runs should I do?

Thank you.

Good day.

What to do if sometimes I have no desire to train, I mean, for instance, according to the training plan there is an important training that you can't miss but you don't want to run at all.  I thought it would be easier with the passage of time, but I still have no desire. Should I force myself or should I miss such trainings?

And the second question. If I don't like running-specific exercises could I not do these exercises and do running exercises only? Will it be enough, if I'm going to continue running half-marathons without setting concrete time goals? I've already run more than 5 half marathons and it is no longer difficult distance for me. The result, however, is not so good: about 2.05 - 2.10. 

Thank you.

Good afternoon.

I'd like to know should I do a warm-up before the start of competition and which exercises should be done?

Is it worth training a day before a competition or having a rest day?