Maximising potential - a training session with a pro

Dave Bird doesn't look like he used to be a world class runner. But then appearances are often deceptive.

Even when we started running he looked like your average 44-year-old bloke, shuffling along in that deceptively efficient gait which amateur runners like me so often underestimate.

But as we jogged around the Downs, every once in a while I realised just how fast Dave is.

When I asked him about mixing distance runs with speed work, he demonstrated briefly the technique I should be using for sprinting.

Three or four strides was all it took for Dave to bound off into the distance, before waiting for me to catch up again and continuing to jog along at my pace.

But then Dave has run 1,500 metres in 3 minutes 46 seconds - which would bring him home for the mile in just a shade over four minutes.

Nowadays he's a coach, working through Moti on Whiteladies Road to impart his knowledge on to amateur athletes.

So I felt having him teaching me just a few principles for my five weeks of training was like getting several months of advice from your average fitness instructor.

Interestingly, the focus of my training was just one long run at the weekend.

Before, I had thought that the best way to train for a marathon was to run as many miles as possible.

Paula Radcliffe, for example, runs 180 miles a week so I always thought it was best to pile in as many miles as possible.

Dave said the best bet was to do quality rather than quantity - interval training and 'fartlek' with plenty of rest in between - to get the muscle strength up to support the endurance needed for a marathon.

Good advice, especially since time was short so I didn't want to overdo the miles and risk injury.

And as he pointed out, the quality not quantity approach is often the best bet for professional people without too much time on their hands.

So, top marathon training tips from Dave Bird:

1) speed and strength work vital to boost endurance;

2) rest is equally as important as hard work

3) eat little and often

4) if you're doing interval training, run until you could do one more but wouldn't want to;

5) don't be a puritan - alcohol has useful calories - but never train with a hangover;

6) efficiency is more important than style

7) variety is the spice of life, so mix up hill training, fartlek, speed work and endurance

8) set yourself realistic goals and stick to them

All that, learned in a couple of hours. Dave's advice has helped me immeasurably over the past few weeks.

If you want the benefit of his pearls of wisdom, go to www.mymoti.com/coaching.html.