). It can lead to the biggest improvements in your speed endurance and causes a knock-on effect at all distances from 5K to marathon. Use the session to hit a range of paces - for example, in a session of mile reps, run some parts nearer to marathon or half

, but there is nothing like running a short, fast race to boost your confidence and make you feel better about your running. If you are used to running halfs or marathons, even a 10K can do this for you, although something shorter like a mile race or 5K is the perfect

5K pace with one-minute recoveries. Or, one of my favourites, run four times two minutes at around 5K pace with 90-second recoveries. Do a two- to four-minute warm-up first and a similar cool-down afterwards.3 Get an unexpected bonus! You don’t just

5K and 10K pace.Week Nine (60-64M)Mon 5M (40 mins) easyTue 9M of 1M jog and strides, then 15 x 2 mins up hill, jog back. Then 1M jog at end of sessionWed 9M (70 mins) slowThu 10M (70 mins) steadyFri Rest or 4M (30 mins) easySat 5M (40 mins) easy

marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.Week Nine (50M

between 5K and 10K pace.Week Nine (48M)Mon RestTue 7M of 1M jog and strides, then 10 x 2 mins up hill, jog back. Then 1M jog at end of sessionWed 8M slowThu 9M steadyFri RestSat 4M (36 mins) easy or parkrunSun 20M (3hrs) slowWeek Ten (39M)Mon RestTue 7M

; roughly between 5K and 10K pace.Week Nine (45M)Mon RestTue 7M of 1M jog and strides, then 10 x 2 mins up hill, jog back. Then 1M jog at end of sessionWed 8M (75 mins) slowThu 9M (77 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 18M (approx 2hrs

Building, the route runs along a brand new road, heading north towards the Crowne Plaza and the Atlantic Tower, before a swift u-turn at 1.5K. Then it's simply a case of counting off the sights of the city as you race past the Albert Docks, the Anglican

, but you don't have to. There are plenty of short races to aim for, and they can be just as satisfying as the longer stuff. Why not pick a big local 5K or 10K? The training will be lighter, but no less rewarding, and there's far less chance of a

on. You’re starting to tap into that with the LiveStrong Challenges. [This year, 5-K and 10-K runs were added to those events, which were originally conceived as cycling events.] Yeah. Rides are difficult to organize. But you can take a 5-K or a 10-K