races such as 10 milers, half-marathons and longer, but I think you could usefully race a 5K or 10K in the final four weeks (maybe the 10K four weeks out or a 5K 2-3 weeks out – but not both!)These shorter distances require less recovery and can help
did our first 5K fun-run a few weeks ago, which felt great. We're signed up for a 10K in February and a half-marathon in March. – NamasteDitch the treadieGet off the treadmill (most boring form of exercise ever invented!) and out of the gym. Mix up
'll see the benefits."Get to know you Knowing yourself is key to improving your running, and that means knowing the you in the present, not just in the past. Don't base your training on your 10K pace from two years ago. "Using old times can lead to over
-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing
South Run last year and I was pleased that I won that race in 46:26, which was really good. But the marathon is a different ball game and I'm stepping up to it slowly. Last year I did the 10K for the first time in a championship. I'm heading
, those longer sessions are important confidence boosters. Before a marathon you’ll have a breakthrough run – you might complete a 20-mile run and suddenly you know you can do it, or before a 10K run you might have a great interval session
is psychological. It’s fine to miss the odd run as long as you go into the race with the right frame of mind. “She taught me to make a race more manageable by mentally splitting it into three – for example, a marathon becomes two 10-milers and a 10K. I tried
much enjoyed, although I had a spell with illness that meant I couldn’t train. Although I managed a 10K in 1:13 and a half in 2:45 my finish was disappointing at 6:22:52. One thing I recommend, and I was lucky enough to have, is a leg massage within
time predictors work for you. I plugged in my time for 5K and it predicted I should be able to do a 10K about three minutes faster than I have managed. In fact the longer the distance the more it’s out. - Full UpDon't forget they assume that you train
PB for 10K: 37:00 Half-Marathon: 1:26 Marathon 3:13 Strengths: I'm a hard worker and a keen learner. Weaknesses: I hardly ever look at my watch, and I don't pay much attention to the scientific side of running. Did you know
