12 (Mon) RESTAug 19 (Mon) RESTAug 26 (Mon) RESTSep 2 (Mon) RESTSep 9 (Mon) RESTJul 16 (Tue) Speed target: run 8 x 200m at 5K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 4 efforts. 10 mins jog before and after sessionJul 23 (Tue
or 25 mins easySat Warm up, 16 x 400m at 5K pace, with 75 sec recoveriesSun 10 miles easy, off-roadTOTAL: 45-48 milesWeek TwoMon 6 miles easy fartlek, on grassTue 6-7 miles steadyWed Warm up, 5-6 x 1 mile at 10K pace with 3 min recoveries, warm
Thu Warm up, 10 x 400m at 5K pace with 90 sec recoveries, then 5 mins jogFri RestSat 10 mins easy, 15 + 10 mins THR, 3 mins recovery, 10 mins jogSun 10 miles easyTOTAL: 40 miles approxWeek FourMon 6 miles easyTue 7 miles fartlekWed Warm up, then 6 x
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
picturesque dash across the east coast, and if the weather is fine you could catch a glimpse of France.Santa Dash 5K - December 4Santa Dash 5K (Merseyside, December 4) If you fancy taking part in an audacious world record attempt while running a 5K, here
Prix and there's a range of prizes on offer, so make sure you put your competitive hat on!Queen Mother Reservoir 5K/10K Race Series (Berkshire, May 17)Watch the sun setting over the Queen Mother Reservoir in this midweek race series, or just focus
races. The impact can take its toll, "but that's what you want - up to a point - as this makes you stronger", says running coach Andrew Kastor. The workout: Do 800m reps at goal 5K pace. Take 400m jog recoveries, which are "long enough to clear lactic
Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K
, the thought of running at different paces is proving troublesome – can you help him get more for his miles by lending a hand?"I began running about six months ago, on a run-walk training routine and progressed to do my first 5K in 30:05. I have kept on running
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