sessions and the steady runs, it is important to keep to your target paces. The first column 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

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

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 running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several minutes at a stretch.Slightly less strenuous are the ‘zapping’ sessions, which

Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8

Standfirst: 16-week Sub-4:30 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan132--A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you should eventually be capable of a sub-2:00half-marathon (9:00 per mile) and sub-53:00 10K (8

K pace to increase stride power. Sometimes you need to run longer and a little slower, to sustain 5K pace better. And sometimes you need to run right at 5K pace, to become more efficient."SUMMER ACHIEVEMENT: Ran a 10K or half-marathon AUTUMN GOAL

practise pacing, hydration and running in crowds. I’d suggest running a half marathon, 10K or 10-miler once a month to monitor your progress. The merits of a 20-mile race are more debatable. It’s probably fine for a marathon-pace run, scheduled four to six

injured.The PaceOnly do a little of your training at miling pace. Do most of the aerobic work more slowly, with shorter recoveries.Pace A is your 10K pace, and the recovery after each run should be less time than you spend running: for example, five

-subscriber preview)Get ready to toe the line for a 5K in just five weeks. 10K schedulesSome of our best-ever 10K schedules, tailored to how often you run. Racing BasicsOnce you’ve started running regularly, why not set yourself the challenge of a race? You can