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

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

– which should be fairly easy if you don’t currently focus on this kind of training – will produce a nine-minute improvement on a 3:30 marathon time.You can use two special sessions to increase your LTP: run 10-minute intervals at your current 10K pace (do