your front door, occasionally drive to a nice park or beach for a change of scenery. SUMMER ACHIEVEMENT: Ran a 5KAUTUMN GOAL: Set a 5K PBIt’s fun to be fast. And if you trained to build 5K speed over the summer, you’re probably looking for a PB

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

, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold

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

to the increased training demands that a step-up in distance or speed requires. What’s more, it’s also more likely to force you outside of your comfort zone - a sure-fire way to see real results - than if you try and stick to your own devices. 5K Ideal for first

your mileage by 10-20 per cent to recover.Get Your FixThe Problem: You had a bad race and signed up for a revenge race right away.  Fast Fix: Chill. Marathoners need one to two months to recover and to determine what went wrong; 5K runners can return

my first mile without walking. I’m now up to four miles, and I run a 5K every six weeks,” says Arnold Moore, of Wilmslow, Cheshire.35. Push yourself “I achieved my goal of running a sub-three-hour marathon when I ran with a training partner who pushed

and shin splints, but the last month or so I've felt quite good and done a fair amount of training. I’ve not run a 10K yet but I did a 5K in 23 minutes. I was hoping for better - is there any chance of me beating my PB or am I just too old?" – Mike

Richardson’s iPod, and given it to running purist and RW Publishing Director Steven Seaton for the next four weeks. And it’s not just their training they’ll both have to adjust. At the end of Week Three, they’ll be going head-to-head in the monthly Serpie 5K

for me. Now I know why I am doing each run, and as an inquisitive type, this gives me more pleasure and motivation.See full thread... and build mileage effectively: slow down, tooHilly - When I first upped my mileage during marathon training I went from