2011: Your Best Running Year Yet (Preview)

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March: 10-miler

Why now? After building a strong aerobic base over the winter, it's time to test yourself on the roads. The 10-miler is far less frequently raced than the 10K or half-marathon, but it's a great challenge of your ability to maintain a fast pace (your 'lactate threshold' pace) for a prolonged period. "Newer runners often find there's a big gap between a 10K and a half-marathon, so a 10-mile race offers a great interim distance to aim for," says Stella Bandu, a UK Athletics Level 3 coach.

Training: You'll need endurance to cover the miles comfortably, so aim to include at least a couple of overdistance runs (runs over 10 miles) in your build-up. "Threshold or tempo training will help to teach your body to resist fatigue and prevent you slowing down as the miles pass," explains Bandu.

Alternate weekly between a continuous tempo run for 20-40 minutes and intervals of five to 15 minutes with a recovery jog equal to 20 per cent of the length of the effort. The pace should feel 'comfortably hard', which usually equates to around 25-30 seconds slower than your 5K pace.

Race strategy: Set off at half-marathon pace (or a little quicker, if you're a speedier runner), and if you're able to pick it up a bit, then great, says Bandu. A 10-mile race can work well as part of your marathon build-up. "It's not so far that you'll be too fatigued to tag a few more miles on at the end, or do another run later in the day," says Bandu.

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