club run and from paid-for events," says BPTT organiser Chris Wright. "We feel that anyone should be able to get up on a Saturday morning and go and run a 5K time trial wherever they are." Regardless of whether you run alone or as part of an organised
GETTY IMAGESWhether you're running your first 5K for charity, fitness or to support friends (or all three), read on for everything you need to know to finish in style.Training helpQ. I've never run before, how should I start? A. The best way
-minute runs followed by three-minute recoveries.Pace B is your 5K pace, about three seconds a lap (10-15 seconds a mile) faster than Pace A. Recovery time should equal running time.Pace C is your mile or 1500m pace, about three seconds a lap faster than Pace B
specific goal. The first thing that you will need to know is your current level of performance. Doing a 5K or 10K time trial should be your next step. Once you have assessed the results of this, you can work on putting together a 12-week schedule, after
to the sport, take at least four easy days before your 10K, and a week afterwards.Q: Can I be in good form for 10Ks and marathons at the same time?A:Absolutely. In fact, if youre in your best-ever marathon shape, you should be able to set PBs right down to 5K
between each rep should be 60-90 seconds. 11. Find a large, open area such as a football pitch. Mark out a circuit of roughly 800-1000m. Once you’ve warmed up, run a circuit at your 5K pace, jog for five minutes, then run a second circuit about three
min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few
of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you
:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week
twice: in a 5K time trial led by Steve and a marathon pace session devised by Sam. Inside, physio Sarah Connors led the runners through exercises to check for injury risks. Gait analysis appointments identified our contenders’ dream running shoes. Watch
