sessions to prepare for the race. If you’re a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace

Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / perfect 10 panelKeywords:uan74--You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it

. If you’re a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace. We have two two-week schedules:3

, remember:Choose a realistic goal time If you plan to shoot for, say, a sub-40:00 10K, you should already have run – or be capable of running – this distance in the low-40s.The BTN schedules are only a guide Feel free to adjust the pace up or down depending

to access the file.What are you waiting for? Follow the links below to find a Forerunner-compatible plan suited to your racing goal:Marathon (16-week schedules)Half-Marathon (12-week schedules)10K (six- and eight-week schedules)• Note: We'll continue

Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes – longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a

and time management• Can I train for a 10K in summer then run a fast marathon?• Form/running style• How do you run over 100 miles a week?TRAINING COMPONENTS• Should I skip the "easy week" if I’m still feeling strong after a hard block of training? • I can

you can enter online nowForum: What 5K pace to aim for?Q&A: What speedwork should I do for my first 5K? --Try a 10K...The country’s favourite distance, and another excellent first-race option. 10K schedules Two-week, four-week and eight-week schedules

Standfirst: The target for weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan120--A time-targetted 10K or 5-mile race (Week 4)Why: The marathon’s main requirement is stamina, but many of the world

:23 for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a