that at the Flora London Marathon you try to run with the RUNNER’S WORLD pacers. They’ll relieve you of the pressure of pacing yourself. As for the second part of your question, multiplying your half-marathon time by 2.2 (or your 10K time by between 4.66 and 5

resistance (aim for 10K race effort or slightly easier), followed by 3-5 minutes easy. Repeat both parts 2-4 times, or more if you’re trying to stay in shape for longer events.Optimal leg turnover is about 180 strides (or 90 per leg) per minute, just

in the tank for the final stretch. "When you go out too hard or you do minimal running at race pace before the event, it’s pretty much impossible to finish strong," says Jason Koop, an elite-level coach. "For races up to and including the 10K, you need

in good shape so doesn't need to come in at too low a mileage, but with Christmas and a 10K race in those first two weeks, it's been a relatively light start for him. He is used to doing regular speedwork, so doesn't need to build into the pacework

. After months of grumbling, I finally realised I wasn’t just running for him, but I loved it, it became an important part of us. It gave us strength and determination to fight his illness. We ran a 10k race together in September and were adamant we would

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

’t do me any favours either. – MTritonBe realistic about your training timescaleI train with someone who averages well under three times per week, though due to injury rather than choice. Earlier this year he managed a 31:50 10K, but I'd imagine he

consistent training. I successfully managed that. It felt really good to race last year; I did my first half-marathon and brought my 10K PB down to 41 minutes. I’ve also caught the triathlon bug because of all the swimming and cycling I did during my recovery

minutes recoveryDistance sessions:2 to 5 miles @ 10K pace10KTRAINING PHASE:BASE (4 TO 6 WEEKS)Speed sessions:4 to 12 x 400m @ 1-mile pace with 2 minutes recoveryDistance sessions:5- to 10-mile variable-pace runTRAINING PHASE:BUILD 1 (4 WEEKS)Speed sessions

marathoner, wanted to lower his personal best from 3:50 to 3:30. And Deena Drossin, the American 10K and cross-country star, wanted nothing less than to run the marathon faster than a legend – Joan Samuelson. All three runners achieved their goals. Each used