Run a race distance on every terrain over the next 12 months (Non-subscriber preview)
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.
2010 has been my worst year - I have been struggling with injuries. There say time heal! Roll on 2011.
Hopefully you have managed to get to the cause of the injuries and 2011 will be a better year........
I have my fingers crossed that I will be running in 2012 Olympics
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?
A lengthy test that monitor your fitness.
Ian M wrote (see)
Have you got a list of runs for next year?
Karen Samuel wrote (see)
Would any gym or PT not do that? Though I wouldn't have thought the NHS as its not really a health issue.
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
Sport test I think this one is Hampton.
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!!!
Forumites I found this list of races you may find useful
FormitesI find this it might be useful
Maybe listening to this http://www.youtube.com/watch?v=K2cmgPHR2W0&feature=related
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