:A long run.An interval session, with repetitions of 400m-1000m.A tempo run of 20 minutes or 4 x 1 mile combined with a healthy diet, a high fluid intake and a regular stretching routine.Q: Is it worth using drinks stations during a 10K?A:That depends

it’s run at lactate threshold pace; it offers excellent mental and physical preparation for a 10K.Tulloh: The more I see of runners, the more I am convinced that it is their aerobic capacity which can be improved most. I went up to 15-20M runs when I

on enjoying the pretty park views instead.Angmering Bluebell Trail 10K (West Sussex, April 25)Make the most of this rare chance to explore the privately-owned 11,000-acre Angmering Park Estate. Nestled in the heart of the West Sussex countryside, this single

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

toes.--Filling Up Fast...Bolton 10K, April 13Bolton 10K (Greater Manchester, April 13) While 40,000 runners head to the capital for the Flora London Marathon, another 1,000 will be travelling to the north-west for this fast and friendly road race

-Road Highlights:10K Trail Run in Glorious Goodwood (Sussex, June 12)Colworth Marathon Challenge (Beds, June 17)Dysart Dash 10K (Surrey, June 26)Torbay Half-Marathon (Devon, June 26) Elvis is alive and kicking, and he lives in Paington. Confused? Well, if you

in 15-20 minutes. Then get in the car or on your bike to measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K. Be realistic though – don’t run yourself into the ground for 20 minutes

Where and when?Sunday, February 1, LancashireWhat is it?Top tip: enter a fine February race right now, while you're bright and motivated - and come the dark days of January, you'll have no excuse but to train up for it.Early-February races are a

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

your LTP: run 10-minute intervals at your current 10K pace (do two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace.Like What You See