3:00 TO 4:00 (Page 9) Page 1 2 3 4 5 6 7 8 9 10 --Jon Hull, 4:00What an amazing eventThe best part: every single mile, where spectators are cheering and routing for you. A truly democratic sport - what a feeling.The worst moment: about 22

targets along the way as practice and to help with confidence – maybe a 5K race early on, followed by a 10K or two a month or so later. Finally, consider putting in a 10-mile race as your long run two or three weeks before the big day. This will really

running 35 miles a week, so adopt the same approach to speedwork. Put at least three months of steady running behind you, then start with just one session every 10 days or so. Not too hard Speed sessions aren’t about sprinting flat out until you’re sick

this will be required during a race. The variation of pace in the session will help your pace judgement, so that you'll know what pace you can maintain for different distances. Find a 10K scheduleHalf-MarathonsThis distance – 13.1 miles, or 21.1 kilometres – has

?Food before runningHigh energy drinks and losing weight…I want to have energy, but to lose weight too…Should I eat after a run?What will fill me up? RACING FOR BEGINNERS10K - how to train for one?5K to 10K - the 10K schedules look complex…First race - will I

and prevention, and a whole section dedicated to schedules for 10K, half-marathon and marathon races, the Guide to Running is full of practical advice that really works. If you want to make the most of your running, this Guide could be all you need.Available from

should do longer tempo runs during their peak training weeks: four to six miles for the 10K, six to eight for the half-marathon and eight to 10 for 26.2. How should tempo pace feel? "It’s what I call ‘comfortably hard,’" says Pierce. "You know you

Standfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:--A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per

practise pacing, hydration and running in crowds. I’d suggest running a half marathon, 10K or 10-miler once a month to monitor your progress. The merits of a 20-mile race are more debatable. It’s probably fine for a marathon-pace run, scheduled four to six

functions. Your RMR accounts for about 60-75 per cent of the calories you burn every day.Add more miles to your weekly training Running boosts your thermic effect of activity (TEA), a secondary metabolic process which accounts for 20-30 per cent