motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

-footed.Training Schedules | 10K Q&As10-mile Often described as the perfect blend of speed and endurance – short enough to run hard, long enough to brag about.Training SchedulesHalf-marathon Suitable for those with a few short distance races under their belts already

and faster runs. This may mean shifting between 10- and eight-minute miling, or between eight-minute/mile pace and weekly speed sessions. It’s the contrast that’s important. Running fast all the time can lead to injuries; always going slow can lead

eight-minute miling to 10-minute miling and my legs just would not go faster. But once I'd adapted to the extra miles it got easier, until one day I went out expecting the normal struggle and found that I just flew along. Take heart! It gets better

picks up.23 Order up all four items (numbers 19-22), and you save 7-10 minutes – enough time to turn your usual five-mile run into a six-miler. Over the course of a working week, you net at least 35 minutes of extra running time.24 "Wear running shorts

:30 or 6:45 pace. I can run pretty fast if I want to. The problem is that if I did a 10-mile run hard, the next day I would feel it. So what hurts? My hip flexors. It’s hard to go from riding to running. The pounding of running is tough. I have no knee

, rather than actually getting quicker. After a while you can hit mile splits within a second or two and judge your effort to perfection," he says.It's not chasing a PB that has motivated Pete this year. He's recently joined a club, and says it has opened a

should help you prevent an increase in either by more than 10 per cent per week. However, it's what you may be leaving out of your training diary that could be the real key to improving your running. Next time you're writing up a training session

, an amino acid the body converts to serotonin. Beat it: To inhibit melatonin first thing in the morning, spend 30 minutes with a light box (from £99.95, lumie.com). Revell says these gadgets offer a brightness of 2,500-10,000 lux. (Normal light bulbs produce

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you