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

-long threshold session, a 10K hills session and a 45-minute recovery run, along with a full gym session cross-training and focusing on my core. Because I have relatively little time, Keith makes sure that each session is focused on achieving something

and 365 yards and no more. Run off the line and you will run further. So always make sure you cover the shortest legal route on the course of an event. A 40-minute 10K runner has a velocity of 4.166m per second, so for every 5m off course they would

at mile 20 it was a simple case of running the last six miles home. Just a 10K Jon, just a 10K.....Moral of the story - never use the word "just" in the context of the last six miles of a marathon.These last steps really are a blur. I just remember pain

, but there is nothing like running a short, fast race to boost your confidence and make you feel better about your running. If you are used to running halfs or marathons, even a 10K can do this for you, although something shorter like a mile race or 5K is the perfect

to recover from;the first time I ran 10K in training; overtaking several horses on a downhill section in the Man v. Horse race; coming down my first big descent in a fell race, realising that my legs were too knackered to brake, and wondering whether I would

try for a quicker time or you can try and increase your distance. Personally I would go for the distance. You could think about entering a 10K race and then working towards a half marathon but again it depends on where you want to go with this running

. To overcome the mental fatigue, they should aim for one lamppost at a time, and visualise how fantastic it will be to cross the finish line. You feel great at mile 20 Perfect. Everyone should aim to be as focused in the final six miles as if it were a 10K race

weeks from race day, and a 10K two or three weeks from race day. As far as the extra weeks go, if it’s going well, do take some recovery weeks. These should include easy runs and a shorter long run. Your body will be able to recover and get ready

thumbs into it and massage to try and release any tension.Q. I've been running 10K three times a week since early January with a local running club.  I had the usual aches and pains to start with, but I've now had an achy feeling in my right hamstring