enable you to try a 10K race. In the autumn you might move over to more indoor and less outdoor work, and in the winter you might reduce the exercise load to one run, one swim and one gym session. There are endless permutations, but I advise that you do
and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several minutes at a stretch.Slightly less strenuous are the zapping sessions, which
to overtiredness and injury.I recommend that you enter some races after a few weeks, especially if you havent raced before. Run in a 10K as if you were doing the first half of a half-marathon, without putting pressure on yourself.By the later stages
they start to seize up.Thirdly, there is distance runner’s speed. The marathon runner may say, “he’s got more speed than me – he can run sub-30 minutes for 10K”. This relates to the runner’s oxygen intake.We can only start with what we’ve got, and those of us
session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long
fit or feeling better about yourself. Write down specific goals, such as losing five pounds or entering a 10K, and chart a plan of progress towards it with short- and long-term targets. An reliable training partner is a good supplement to goal
.As the training progresses, you should have the feeling of building up strength, because of your increased mileage. However, youre allowed one low-mileage week as a recuperation phase before doing a serious race over 10 miles or 10K.Above all, youve got
. If you have no idea of your race form and you havent been running three times a week or more in the last six months, we'd advise you follow the Get You Round schedule. 10K 10 Miles Half-Marathon Get You Round 60 mins+ 1:38+ 2:11+ Sub-4:30 51
to complete certain distances – two miles, 5K or 10K – regardless of speed. When you have done this, aim to improve your times at the distances which suit you best.Variety in training. The danger is in getting into a rut and becoming a one-pace runner’. If you
