it’s run at lactate threshold pace; it offers excellent mental and physical preparation for a 10K.Tulloh: The more I see of runners, the more I am convinced that it is their aerobic capacity which can be improved most. I went up to 15-20M runs when I

days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you’re already running a minimum of three times and 16-20

:A long run.An interval session, with repetitions of 400m-1000m.A tempo run of 20 minutes or 4 x 1 mile combined with a healthy diet, a high fluid intake and a regular stretching routine.Q: Is it worth using drinks stations during a 10K?A:That depends

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords: uan73-->It’s vital to warm up thoroughly before a 10K race. A good warm-up enhances the power of your leg muscles, increases the flow of blood to your heart muscles

need to train during stamina-building longer repetitions (800-1600 metres) and shorter, faster repetitions (200-400 metres). These speed sessions – normally two per week – form the principal parts in our 5K and 10K schedules.

' button, but you can also customise your heart rates or training zones if you want. Schedules are currently available for the following target times:Sub-45:00 If you regularly run more than 20 miles a week and want to inject some pace into your next 10K

WEEK TWELVE Mon 2 - 4M Tue 2 x 1600m at goal 10K pace, then 4 x 400m at new 5K pace Wed Rest Thu 4 x 200m at new 5K pace, then 4 x 100m strides (fast but relaxed) Fri 2 - 4M Sat Rest Sun 10K goal race

option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather

to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 45- to 60-minute 10K) Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M easy, then 4 x 400m, with 400m or 3-min jog

option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather