function maxChanged(){document.hr.hr_max.value = parseInt(document.hr.hr_max.value);zoneChanged('jog');zoneChanged('easy');zoneChanged('slow');zoneChanged('steady');zoneChanged('brisk');zoneChanged('fast10k');zoneChanged('fast5k

and time management• Can I train for a 10K in summer then run a fast marathon?• Form/running style• How do you run over 100 miles a week?TRAINING COMPONENTS• Should I skip the "easy week" if I’m still feeling strong after a hard block of training? • I can

of running five or six one-mile reps at 10K pace, but just remember that you have to do this, without any rest, in a race anyway. Try to fit in at least one session a week, and mix pure speed sessions with speed-endurance sessions for the best of both worlds

and time management• Can I train for a 10K in summer then run a fast marathon?• Form/running style• How do you run over 100 miles a week?TRAINING COMPONENTS• Should I skip the "easy week" if I’m still feeling strong after a hard block of training? • I can

?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

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

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

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

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.

came back after nearly seven months and ran a 10K PB after no speedwork training.I think, at this point, you've got to take the pressure off yourself. Forget goal setting, race plans and just RECOVER and LISTEN to your body, even if this means missing