to once every three weeks, and perhaps even every fortnight for a limited period. Always allow at least two days of easy running before a 10K, and leave a minimum of three or four days after a race before you ease back into speed training. If you’re new

while ago we were kicking around training and racing ideas for the 10K. On the staff are runners aiming to break 32 minutes – and some who will be lucky to go under the hour! But we were all asking the same questions, so we decided to get some tips from

4K fun run and Junior event taking place alongside the main fixture, there's sure to be something for everyone at the Clandon Park 10K. Not least a pre-race warm-up and free massage to ease you into tip-top racing condition. It's certainly no walk

:23 for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a

and adrenaline-fuelled mudfests may always go down a storm among punters, but sometimes it's hard to beat a no-frills classic road race. And there are certainly no extravagant trappings to this rural 10K on the northernmost tip of Lichfield.Two pancake-flat laps

-Marathon  (Lancs, June 19)Humber Bridge Half-Marathon (Yorks, June 19)Major Stone Half-Marathon (Yorks, Sept 4)The Dartmoor Marathon, Half-Marathon and 10K (Devon, June 19) With a marathon, half-marathon and 10K, you're spoilt for choice in Devon on June 19th. All

‘How should I pace my race’ for some race-day tips.Problem:What time should I aim for?Solution:If you’re a complete beginner, start with conservative goals. To give yourself a ballpark 10K target, see how far you can run at a lively but sustainable pace

rare breed, but if you're near Blackburn, you're in luck. The Winter Warmer 10K starts at Witton Park and after a customary dash around the track, heads straight into the countryside on the roads. The next mile is uphill, but the views at the top

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

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