2011: Your Best Running Year Yet (Preview)

Run a race distance on every terrain over the next 12 months (Non-subscriber preview)

Posted: 14 December 2010
by Sam Murphy

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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.

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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Discuss this article

2010 has been my worst year - I have been struggling with injuries.  There say time heal!  Roll on 2011.

Posted: 16/12/2010 at 15:42

Hopefully you have managed to get to the cause of the injuries and 2011 will be a better year........

Posted: 16/12/2010 at 15:44

 It's my groins my football career is over
Posted: 16/12/2010 at 15:47

My lungs are no good either!
Posted: 16/12/2010 at 15:49

My toes are messed up!  Chiropdist said I need to have operation
Posted: 16/12/2010 at 15:50

I have my fingers crossed that I will be running in 2012 Olympics

Posted: 16/12/2010 at 15:57

I need to have a sport test but damn thing is so expensive!  Does the NHS do it?  And where is the nearest sport test in Kent?

Posted: 16/12/2010 at 16:06

Whats a "sport test"?
Posted: 16/12/2010 at 16:21

Have you got a list of runs for next year?
Posted: 16/12/2010 at 16:25

A lengthy test that monitor your  fitness.

Posted: 16/12/2010 at 16:34

Ian M wrote (see)
Have you got a list of runs for next year?

Was going to but I changed my mind.
Posted: 16/12/2010 at 16:36

Ian, I always imagine your avatar as being a real life  where you're looking up at the previous poster, or maybe pretending to be a contestant on Celebrity Squares with Lennie Bennett.
Posted: 16/12/2010 at 16:45

Karen Samuel wrote (see)

A lengthy test that monitor your  fitness.

Would any gym or PT not do that?  Though I wouldn't have thought the NHS as its not really a health issue. 

Posted: 16/12/2010 at 16:47

Karen.......I think a lot of universitys do them in their sports science departments...might be worth looking at you rnearest one......

PP you are showing your age.......celebrity squares.............who did it originally

Posted: 16/12/2010 at 16:56

Phil, It's part of the forum feature that allows me to look up lady posters skirts. It's like an advent calendar but with bigger surprises.
If you could flip your photo though 180 you to could get the same thrills and frights.
Posted: 16/12/2010 at 16:58


Sport test  I think this one is Hampton.

Posted: 16/12/2010 at 17:08

Ah - see what you mean. Seren is right - Sports Science Institutes do them.  You could volunteer to be a subject for someone's dissertation......
Posted: 16/12/2010 at 17:16

Posted: 16/12/2010 at 17:18

Not students.

Posted: 16/12/2010 at 17:19

i live in hampton and that places has excellent reviews so maybe its worth coughing up for...............

or go a be a guinea pig at brunel or st mary's for sport science students- i sometimes get a cheap sports massae that way!!!

Posted: 17/12/2010 at 11:52

Forumites I found this list of races you may find useful


Posted: 28/12/2010 at 13:36


FormitesI find this it might be useful

Maybe listening to this http://www.youtube.com/watch?v=K2cmgPHR2W0&feature=related 

Posted: 16/01/2011 at 00:09

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