easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) or 13-15M steadyWEEK 10 5M easy, off-road 6-8M at a comfortable pace 2 x (8 x 200m) fast, on grass, with 1-min recoveries 6M easy, inc 1

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic

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PB for 10K: 1:06 Half-Marathon: 2:28 Marathon 5:49 Strengths: Determination; not afraid to ask for support from friends; listening and taking in everything I'm told; passionate about encouraging new people to start. Weaknesses: Lack

.com) includes a coaching tool to build you up in personally tailored weekly stages - from 5K to 10K, 10K to a half-marathon, then finally the full 26.2 miles - with the pedometer in your shoe and your iPod monitoring your progress to keep you on track to being

an entry form in, you have effectively entered the lottery. There are roughly 20,000 places available for the general public after taking into account GFA [good for age], charity and club places. In most years about 100,000 entries are received, so chances

of periodisation, it can seem tough between 'peaks'. Runner Lasse Viren, dubbed The 'Flying Finn', won very little other than his four Olympic gold medals, from double victory in the 5000m and 10,000m at the 1972 and 1976 Games. He mastered the art of peaking

-time racers, or an equally difficult distance to master for an experienced athlete.Training Schedules | 10 Steps to 5K Success10K The UK’s most popular racing distance - a logical step-up from the shorter 5K, or a testing time trial for the more fleet

you are able to run at before lactic acid begins to accumulate in the blood), should be completed at a pace about 20 seconds per mile slower than 10K race pace or 30 seconds per mile slower than 5K race pace. By regularly running at this pace, you

10-15 miles beforehand. Then at least you'll be doing the 'last' 6 miles of your training run with the crowds, which will keep you going. If you decide to do the extra miles after the 10K race, make sure you run much slower than your 10K race pace