Time to work out a training schedule. The triathlon is now 8 weeks away. That's more than enough time to give me a fighting chance of running a sub 20-minute 5K. I'm booked into the Standard Chartered Great City Race, which takes place 4 weeks

is on your right, you are OK. Steep, slippery, lonesome, lovely." - alistair smith98100%8 ratings11Grizzly, Devon (3/12/06)97100%7 ratings12Gill Pimblett Memorial 5K, Greater Manchester (11/19/06)97100%7 ratings13Wharfedale Off-Road Marathon, North Yorkshire

easyTue 1- to 2-mile warm-up, then 6 x 100m (2 easy, 2 medium, 2 medium-fast), then 1/4 to 1/5 of the race distance in repetitions (walking to full recovery) at goal pace (eg 5 x 400m for a 5K, 3-4 x 800m for a 10K)Wed 2-4 miles easyThu 3 miles easy

is the long run. This will gradually build up from around an hour in the early weeks to over three. The other crucial sessions are the faster runs. On Thursday, this will alternate between marathon and half-marathon pace, while Tuesday will be between 5K

clear lead over the big three women’s 10Ks, with newcomer the Great North Women’s 5 taking the other top-five spot. (See Biggest Series, for Race For Life.)1 Flora Light Challenge 5K (1)Big, atmospheric event run through London’s Hyde Park 2002 date

Q I’m a 53-year-old male who races all distances from 5K to the marathon. I train six days a week: four hard sessions, two easy ones, plus a rest day. Do you think this is too much for someone of my age?A The real key to making any training

Q I’ve just started running and love the adrenaline burst I get from my 5K efforts, but I hate the blisters that I get almost every time I run. How can I cure this painful problem?A. Painful blisters are caused by friction between the skin

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

-stage race.4 Guernsey Easterrrruns, AprilFour great races over Easter make a long weekend in the Channel Islands well worthwhile.5 Serpentine/RW Last Friday 5K, LondonThis monthly fast, friendly and well-organised event in London’s Hyde Park is so popular

the festive period, from Liverpool’s world recording-breaking field (last year there were over 4,000 Santa-suited runners, and entries close at 1pm on Friday, November 24) to the small but cosy feel of Inverclyde’s 5K dash.This year London has joined the club