.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 dont 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
the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them," says Sharp. Typically, 20 minutes is sufficient, or two to three miles if your goal is general fitness or a 5K. Runners tackling longer distances
than 5K race pace. Hold this pace for a 40-minute run. Warm up and cool down for 10 minutes each.When to work an event into your scheduleJust because you're short on training time doesn't mean you can't toe a starting line. "Races are barometers
mins 5/10Tue Speedwork 7M (inc 6 x 800m, 200m jog) 5K 65 mins 8/10Wed Steady 7M 7:00 49 mins 6/10Thu Fartlek 6M (inc 3M fartlek) 6:00-8:00 45 mins (20 mins fartlek) 7/10Fri Rest or slow 4M 7:30 30 mins 4/10Sat Easy 4M 7:45 31 mins 3/10Sun Race 10K
This year, an amazing 750,000 women will be walking, jogging or running in a women-only Race for Life 5K. They'll help to raise a whopping £46 million for Cancer Research UK across 240 events. Will you be one of them?We're here to help you every
you, this race is half off- and half on-road. It features two 5K trail runs through the beautiful but bumpy terrain of the New Forest, leavened by a flat, fast 20K Tarmac bike course. www.racenewforest.co.ukTri and Run Ballbuster, 7 NovemberFancy a
ll enjoy it most if its within your capabilities. Thats not to say it should be easy. But we do want you to finish it feeling fired up.Look for a 5K race, ideally thats five kilometres, or 3.1 miles. It will take most first-timers 25-40 minutes
treadmill, wherever – can be pretty easy. Just make every minute count. Alternate one minute a little faster than 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
workouts in an unmeasured location. If your scheduled session calls for 8x400m in 1:30 minutes per rep, head to a trail, field or bike path and run repeats at a similar intensity for 90 seconds. If you had 3x1-mile at 5K pace on tap, and your 5K pace is 7
