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 you’re 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

.Multiplying your 5K time by 9.7 or your 10K time by 4.7 will give you a rough rule-of-thumb of what you are capable of. If you divide the figure by 26.2 you will obtain your perfect marathon pace in minutes per mile. If you don’t know what your 5K or 10K time is

:03 Target: sub 4:30 --> Sezz thinks: I felt a real mix of emotions when I crossed the line, and was elated to have knocked 32 minutes off my PB! Read more Denise Postings (aka Granny Denny) Finish time: 6:34:23 (Target: Get You Round)PBs: 5K 33