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

should do longer tempo runs during their peak training weeks: four to six miles for the 10K, six to eight for the half-marathon and eight to 10 for 26.2. How should tempo pace feel? "It’s what I call ‘comfortably hard,’" says Pierce. "You know you

data and is a decent starting point for gauging an athlete's overall endurance potential. But any event over about 3000m is too long to sustain at 100 per cent of our maximum oxygen uptake. So marathoners and 10K fans alike need to know not just how

monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. What’s more

create just the right balance of fitness and rest for an extended season of excellence. Reload Two to 12 days after a race...1 Return to regular training mileage2 Do a long run of at least 90 minutes every week3 Resume long intervals, 5 x 1,000m at 10K

and then decelerate for 20m. Lengthen repeats Elite tweak Coach Greg McMillan (mcmillanrunning.com) recommends repeats that total approximate goal race distance at goal race pace. This works your VO2 max and lactate threshold. If you're running a 10K, try three lots

aerobic capacity. Plus, "on long, slow runs, we can get sloppy with form; short, fast runs teach our bodies to find the most efficient way to run," says Paul. On a measured route with rolling hills, run easy for one mile, then do 800m at 10K pace (newbies

series ran across three weekends in May and June, and took in some of the country’s most stunning natural scenery. The UK weather brought its usual challenges, but that didn’t stop thousands of you turning out for a glorious 10K canter through Sherwood

constant pace over a longer period of time; secondly, since much training advice is based on a runner’s 5K and 10K times, knowing your personal benchmarks at these distances can help you to tailor your speed sessions more effectively.

strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half