pull them on to clean the oven or wash the car, we're inspired to dig out the training diary that records our best ever marathon performance, or gives us clues as to why we dropped out of a 10K, and use the valuable racing lessons our old tops provide
. So once it's done, it's easy to think you can't keep it up, but you don't have to. There are plenty of short races to aim for, and they can be just as satisfying as the longer stuff. Why not pick a big local 5K or 10K? The training will be lighter
. "From February through to the Flora London Marathon in April, and from mid-September through to November. The months of June and July are becoming increasingly popular but think about the heat if you’re going to organise anything longer than a 5 or 10K
'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
At a Glance Profile Nickname: fat face Age: 45 Running for: 25 years No. of marathons: 6 PBs: 5K: 21:31 10K: 45
– preferably the last long one you do before tapering for your big race – as a race simulation. The same would apply whether it's an eight-miler in preparation for a 10K race or a 20-miler in the run up to London. Keep the pace comfortably slow, but do
marathon that you ran and how you felt and uses that as a benchmark to set your intensity by." Teleoanticipation explains why it's easier to speed up in the final mile of a race than early in a 10K. "When you only have a mile left, you can usually handle
," says Dugas. "It's just that many runners don't move to the event until later in their careers." In the absence of injury or mental issues, the world's fastest runner at 10K should also be the fastest marathon runner, says Dugas. "If we put you on a
have got years of endurance running behind you and enjoy the other events on offer - 5K, 10K, half-marathons and multi terrains - before you even think about doing a marathon.Q. What is the best strategy for keeping a steady pace throughout the second
past me earlier on.Biggest surprise: getting to 20 miles in 2:22, well within my planned sub-3:15 schedule, and feeling good. I could have allowed myself to coast over the last 10K, but the noise from the crowds gives you such a buzz lift there’s no way
