Standfirst: A repeatable 2-week build-up to a 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan94-->Ten is a nice round figure. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10

mins recovery, as Week 2Wed 6 miles easyThu Warm up, 8 x 2 mins on grass, with 2 min recoveriesFri Rest OR 20 mins jogSat 4-5 mile run, with several fast burstsSun 10K race plus 4-5 miles easyTOTAL: 45 miles approxWeek SixMon 8 miles easyTue Warm

As last week, but increase to 8 x 1 min fastDay 3 15 mins easy, 10 mins THR, then 10 mins steadySat 20 mins easy, plus 6 x 100m stridesSun Race, 5/6 miles – not too seriouslyTOTAL: 30 miles approxWeek ThreeDay 1 30 mins easyDay 2 As week 1, but 5 x

, 10 mins jogWed Warm up, then 12 x 400m at 5K pace with 90 sec recoveriesThu 5 miles easyFri RestSat 20 mins easy, plus 6 x 150m stridesSun Warm up, race 5-8 miles, 10 mins jog recoveryTOTAL: 33-36 milesWeek SixMon 6 miles easy, off-roadTue 7

Standfirst: A repeatable 2-week build-up to a sub-80 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:-->Preparation phase (2-4 weeks)Increase your weekly mileage to 20-25M, based on 4-5 training runs per weekIntroduce one fartlek

Standfirst: A repeatable 2-week build-up to a sub-60 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan92-->Preparation phase (3-4 weeks)Gradually increase your weekly mileage to 40M, based on 6 training runs per week

Standfirst: A repeatable 2-week build-up to a sub-70 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:-->Preparation phase (2-4 weeks)Increase your weekly mileage to 30-35M, based on 5-6 training runs per weekIncrease your weekly

Runner's World is delighted to make these two 10K schedules available to Garmin Forerunner (205, 305, 405, 405CX, 410, 610 and 310XT/ 910XT) users. Just choose a schedule below, enter your race date and then download the training file to your PC

at mile pace with 1-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. Rest or 30 mins slow 25-35 mins easy with 4 x 100m strides at mile pace Mile race!