targets along the way as practice and to help with confidence – maybe a 5K race early on, followed by a 10K or two a month or so later. Finally, consider putting in a 10-mile race as your long run two or three weeks before the big day. This will really

lactate-threshold velocity also heightens race performances. For example, 10K race speed is about 2.5 per cent faster than lactate-threshold (LT) speed, so improvements in LT will force your 10K pace upwards. Enhancing economy also increases average race

?Cardiac/heart-rate drift - on long runsDo two semi-long runs = one long one?Should I extend a 10K race into a long run?Speedwork10K training - tempo pace vs hills and speedworkImproving - tips for increasing speed and making hills look easy, pleaseIntervals - what paces

than 80 miles a week, even though that's a modest total for an elite 10K runner. But when he capped his mileage just below 80 miles, he was able to complete the season healthy and win a national championship. High mileage totals do you no good

joining committees, going cap-in-hand to local businesses, organising fundraisers and so on," says Rigg. The Harriers also make an impressive contribution to the local race calendar. They already organise five well-attended races – the Pennine 10K

the race has evolved into a perfect mixture of challenging yet rewarding half-marathon and 10K courses, electric atmosphere and strong PB-breaking potential. Glasgow also boasts 1.5K and 3K kids races that are the perfect way to introduce youngsters

in the face of ‘failure’.How to adapt your workoutsLet’s say you have a workout of five one-mile reps at your 10K pace with a three-minute recovery jog after each. Let’s also say that you find you’re just ‘off’ that day or that the weather isn’t cooperating

the speedwork targets over the next three pages on your best recent 10K time, to give you the most accurate sessions possible. If you’ve never done a 10K, don’t worry: just use the principles below, along with the rough guideline of taking a recovery as long

session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K

This calculator lets you input an actual race time to see what you should be capable of at another distance. It is adjusted for distance (ie its 10K prediction isn't just double your 5K time), but there are three caveats:It assumes you've done