and seeing your performances tailing off. With that in mind, here’s how many races we recommend you do in the three months before tackling a PB:Mile: One 5K, two 800m and four 1500m or mile races. Ideally no more than 10 1500m/mile races in a year.5K: One

Getting StartedBegin your running journey with those all-important first steps – our Get-Started Schedules will take you from nought to 30 minutes in just eight weeks, whatever your current level of fitness.5K 5K (3.1 miles) is many things to many

(over the course of about 6 months) to knock my 5K PB time down from around 24 minutes to 19:56!Admittedly, this time is not official. It was measured during one particular Thursday in April, at a 5K handicap race against the people at the Virgin London

in a handful of three- to four-hour-long runs set in. Fair enough. But how about a simple 5K instead?It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly

Good news: during the next year, you're going to run PBs at 5K and 10K.That's right: you're going to race faster and you're going to enjoy the entire training and racing experience more than ever. That's because you're going to train by the numbers

in a handful of three- to four-hour-long runs set in. Fair enough. But how about a simple 5K instead?It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly

into a seven per cent improvement, or 90 seconds for a 20-minute 5K. A moderately fit runner can increase VO2 max by as much as 25 per cent (to estimate yours, see 'What's your number?' below). Exercise physiologist Veronique Billat found

the end of the last session, I can still feel that my sprint duration is increasing.I had an attempt at a 5K at race pace on Thursday. Although I wasn't running in race conditions and it was absolutely pouring down in Central London, I managed to run

Q. I’m a novice runner and I am working my way up to 30 minutes of running at 12-minute/mile pace. I plan to stick at 30 minutes for one month, then start adding some speed before a 5K. What would be the best speedwork for me?A. Begin your

to fell races - here's what's involved The racing year If you're getting serious, here's how to plan a perfect year of competition.Beginners: just want a taste of racing? Start here...Try a 5K...5K (3.1 miles) is a smashing race distance to start with