the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

-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

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

– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

" through "beat Dave in the club 10K" to "beach body by August". By including the reason for your training, you'll have a constant reminder of what all your effort is for. What hurts? Record any niggles or twinges in your training log and you could protect

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

of which should put an end to ‘no sex’ complaints.Top tip Convince your partner to start running, too“IT’S RAINING OUTSIDE”Mass-participation events such as the Flora London Marathon, Race for Life and the Nike 10K lead to a seasonal upturn in the number

to build up to 20 minutes, or if you want to get under 2:30 for a marathon. Either way, a good coach will help you hit your target.And nowadays you’re spoilt for choice. Long gone are the days of the coach as the man with the manic glint in his eye, a loud

' mileage, his rate of return is impressive: he has recorded a 1:22 half-marathon and a 37:07 10K so far this year."I do fairly well on little training," Pete admits. "But the old cliché that you get out what you put in is certainly true." With a background

, injury. Be assured, you are not alone.World-class triathlete Richard Stannard (10 times the fastest swimmer in the London Triathlon) was gearing up for a great 2009 season when, at the end of May, he was hit by a car while training on his bike