using the basic ingredients of 10K training, do I need a 10K schedule at all?A:No, but the great thing about 10K training is that you can use it as the basis for all-round running fitness, as well as for specific targets. It has all the ingredients

runners - it can be the perfect beginner's distance or a testing time trial. Whether you're a beginner aiming to get round or a regular runner, we've got schedules that'll see you to 5K in 6 - 12 weeks. Find a 5K schedule10K The UK's most popular race

(){window.open("/ultimatescheds-whysubscribe", "Friend", "width=400,height=525,scrollbars=no,toolbars=no,lmenubars=no,location=no");}find out more - or see our basic marathon schedules.The Schedules Which schedule should you choose? By each schedule, we list suggested10K and half-marathon race

Closing Soon...Tri Nations vs UK 10K (Berkshire, May 2) Grab the chance to don your country’s colours and chase a PB over this super-fast, flat lakeside course. Silverstone Grand Prix 10K (Northamptonshire, May 5) Test yourself over two laps

National HighlightsChasing the Grand Prix, May 8 Silverstone 10K (Northamptonshire, May 8) Has your schedule hit skid row? Is your training more turgid than turbo-charged? Why not rev up your running by registering for the Silverstone 10K on May 8

is to schedule one target race a month. You can sneak in another if you're doing 5Ks and 10Ks, but not if you're targeting a half or full marathon.Tune-up races Bekele has used 5Ks, 3Ks, and 1500m races to prime his speed for a 10K. Tune-ups are done two to three

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55

of the best ways to become a faster and fitter runner.A former professor of mine used to say the most specific training you can do to race a 10K is to race a 10K. When you race a given distance you strengthen the specific physiological energy systems necessary

or 25 mins easySat Warm up, 16 x 400m at 5K pace, with 75 sec recoveriesSun 10 miles easy, off-roadTOTAL: 45-48 milesWeek TwoMon 6 miles easy fartlek, on grassTue 6-7 miles steadyWed Warm up, 5-6 x 1 mile at 10K pace with 3 min recoveries, warm

each schedule. Your first week’s target, for example, is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape