to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

’t do me any favours either. – MTritonBe realistic about your training timescaleI train with someone who averages well under three times per week, though due to injury rather than choice. Earlier this year he managed a 31:50 10K, but I'd imagine he

and then decelerate for 20m. Lengthen repeats Elite tweak Coach Greg McMillan (mcmillanrunning.com) recommends repeats that total approximate goal race distance at goal race pace. This works your VO2 max and lactate threshold. If you're running a 10K, try three lots

Standfirst: 16-week sub-3:15 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan127--A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:50 per mile) and sub-40:00 10K (6

Q In the last 18 months, I’ve run three marathons. As a result, though, my times have gone backwards for 10K and half-marathon. I thought that all the training I’ve been doing would make me faster – what am I doing wrong?A Firstly, you need to ask

.As the training progresses, you should have the feeling of building up strength, because of your increased mileage. However, you’re allowed one low-mileage week as a recuperation phase before doing a serious race over 10 miles or 10K.Above all, you’ve got

’t recommend going beyond a 10K, and even then we’d suggest you do a 5K as a practice race first. We’d probably suggest you run for 6-12 weeks before you think about a 5K; two to four months before a 10K, and four to six months before a half-marathon. We

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with her Garmin Forerunner 405 over the past few weeks and is now starting to prepare herself for the schedule in the New Year. Hopefully, in addition to working towards her sub-5:00 marathon target, she can also do serious damage on her 5K, 10K and half

accounts is eating their dust in the office 10K. Others would just like to be a better, fitter, stronger version of themselves. Either way, goal setting is the way to keep your training moving forward, whatever your level. The Nike+ website (nikerunning