to expect. Can you help this week’s questioner set realistic goals, and suggest how he might train to achieve them?"I ran my best 10K about 13 years ago, when I was 25, in 43 minutes. I've not done a huge amount of running since then due to work stuff

there's a range of spot prizes, winners' prizes, team prizes… and if you miss out on those, not to fear – all finishers will take home a commemorative coaster, the perfect accessory for all those memento mugs.G3 10K seriesG3 10K series (Surrey

'm not in great shape at the moment but I'll probably run it in around 43 minutes.What tips do you have for people taking part in their first 10K in Manchester?It's an ideal distance for beginners because it's not too far, so anyone who's generally fit can get

(){window.open("/ultimatescheds-whysubscribe", "Friend", "width=400,height=525,scrollbars=no,toolbars=no,lmenubars=no,location=no");}find out more - or see our basic marathon schedules.The Schedules Which schedule should you choose? By each schedule, we list suggested10K and half-marathon race

them. In my experience, preparation gives peace of mind and confidence. Break the course down into sections to give yourself targets that seem more sensible: try 10K blocks, aid station to aid station, landmark to landmark or even tree to tree. Reach

Marathon, Half-Marathon & 10K (October)2009 Date: tbc The Foot takes its name from Cape Agulhas, the southern-most tip of the African continent. The marathon is run off-road for the first half and on Tarmac for the second, with the first half featuring

1. High Legh "Moffat Memorial" 10KWhere? Cheshire When? FebruaryThe community atmosphere is just part of the package that makes the High Legh "Moffat Memorial" 10K so popular. Offering refreshments and a children's play area, the race caters

?Cardiac/heart-rate drift - on long runsDo two semi-long runs = one long one?Should I extend a 10K race into a long run?Speedwork10K training - tempo pace vs hills and speedworkImproving - tips for increasing speed and making hills look easy, pleaseIntervals - what paces

. I finished in 37:30 and when I returned eight weeks later I improved my time by over two minutes.My next goal was a 10K race and while researching 10K runs, I stumbled across the registration for the 2012 London Marathon and, on a whim, applied for a

, in which a group of runners added only one thing to their usual training: a weekly, 20-minute continuous run completed at a pace which was about 10-12 seconds per mile slower than 10K race speed. In just a little over three months, these 20-minute sessions