normally would but run them at your usual pace. Don’t increase the amount of rest days: the volume reduction should come from shorter, not fewer, runs. If you’re racing a 5K or 10K, reduce the length of your runs so your total mileage the week before race

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

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

to ladle it out, which was uncomfortable. I knew it was audacious to attempt it but I'd have been disappointed if I didn't do it. I wanted to kayak to where the trail officially started, which is Captain Cooks monument. It was an extra 10K but when you get

the benefits you would get out of it more. In anything you do in life, if you understand it and the mechanics of it, naturally you’re going to want to do it. So it definitely helped.You said you have done a 10K. Where was that?It was in Blackpool, my hometown