is your half-marathon target in hours and minutes; the other paces are in minutes and seconds.1/2M5K10K1/2MSteadySlow/Easy1:155:155:305:406:00-6:156:45-7:101:205:305:456:006:20-6:407:15-7:351:255:456:006:256:45-7:107:40-8:001:306:006:206:507:15-7:358:05-8

monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. What’s more

, flat country roads and through pretty Leicestershire villages. Blackpool Sand National 4.5 (Lancs, April 3) From the organisers of the Blackpool Beach 10K comes another beach race run over the classic Aintree distance of 4.5 miles. It consists of two

to overtiredness and injury.I recommend that you enter some races after a few weeks, especially if you haven’t raced before. Run in a 10K as if you were doing the first half of a half-marathon, without putting pressure on yourself.By the later stages

of running five or six one-mile reps at 10K pace, but just remember that you have to do this, without any rest, in a race anyway. Try to fit in at least one session a week, and mix pure speed sessions with speed-endurance sessions for the best of both worlds

1K OR 3-4 x 1 mile at 10K pace, then 10 mins jogThu 6 miles easyFri RestSat Warm up, then 15 + 10 + 5 mins THR, with 3 minute jogs betweenSun 10 miles steadyTOTAL: 43-45 miles approxWeek FiveMon 6 miles easyTue 2 miles easy, 4 miles brisk

mins jogging Rest 45 mins jogging Rest Rest 35 mins jogging 1 hr jogging and walking. Week 5 20-min run Rest 50 mins jogging Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race

target: 60 mins run/walkJul 29 (Sun) Weekly target: Race (ideally 10K)Aug 5 (Sun) Weekly target: 70 mins run/walk at a faster paceAug 12 (Sun) Weekly target: 90 mins run/walkAug 19 (Sun) Weekly target: 90 mins run/walk at a faster paceAug 26 (Sun) Weekly

the 1K efforts. This recruits your 10K pace and your threshold/half-marathon pace all in the same session. It could be quite close to 10K volume for some athletes, therefore very relevant.Can I train for a half-marathon on a three-days-a-week schedule

and prevention, and a whole section dedicated to schedules for 10K, half-marathon and marathon races, the Guide to Running is full of practical advice that really works. If you want to make the most of your running, this Guide could be all you need.Available from