.Multiplying your 5K time by 9.7 or your 10K time by 4.7 will give you a rough rule-of-thumb of what you are capable of. If you divide the figure by 26.2 you will obtain your perfect marathon pace in minutes per mile. If you don’t know what your 5K or 10K time is

edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from

specific goal. The first thing that you will need to know is your current level of performance. Doing a 5K or 10K time trial should be your next step. Once you have assessed the results of this, you can work on putting together a 12-week schedule, after

to keep you focused on the long-term goal. Try the Blackpool Beach 10K on July 11 – it’s run entirely on sand and will really test your speed endurance. And when you return to the roads, there should be a new spring in your step.Improve Your Lactate

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

. If you have no idea of your race form and you haven’t been running three times a week or more in the last six months, we'd advise you follow the Get You Round schedule.   10K 10 Miles Half-Marathon Get You Round 60 mins+ 1:38+ 2:11+ Sub-4:30 51

Week 10 3M jog, off-road 6M steady, starting slowly 8M inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow 8M inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow Rest or 7M steady, untimed 3M, jogging only 8M steady, inc 6M

?Food before runningHigh energy drinks and losing weight…I want to have energy, but to lose weight too…Should I eat after a run?What will fill me up? RACING FOR BEGINNERS10K - how to train for one?5K to 10K - the 10K schedules look complex…First race - will I

mins fast Rest or 3M jog 5M fartlek, inc 10 x 30 secs fast, 1 min slow Rest Warm up, then timed run of approx 3M.. Warm down 7-8M steadyWEEK B 5M easy 6M, inc 2 x 1M fast 6-7M steady 6M, inc 8 x 1 min fast, 2 mins slow Rest Rest or 3M jog Race – 10K

Q I gave birth nine weeks ago, and before this I was running up to eight miles every day. I went for my first run the other day and felt dreadful. I want to run a 10K in a couple of months, before tackling a half-marathon in the autumn. I