Weight 218gEvaluation The Equipment Neftanga is one of the very best racing shoes on the market for distances under 5K. Its entire forefoot is made from Adidass springy Adiprene+ cushioning material, which gives it an incredibly smooth, flexible
it manages to be more softly cushioned even than a great marathon racer such as the Mizuno Wave Phantom, and yet more responsive. Its hard to find down sides, but here they are: it could still do with losing an ounce, because its weight keeps it out of the 5
-training.co.uk). It should feel comfortably hard: for recreational runners, this is 10-15 seconds per mile slower than 5K race pace. For speedy racers (those with a sub-20 5K PB), it's 25-30 seconds per mile slower.GOODGet used to varying your pace with three miles over
through the air on rope swings in this adrenaline fuelled cross country 10k or 5k. Enter as a team and keep all the family amused at the bustling event village with its bouncy castle and climbing wall. The only thing that won't quicken your pulse rate
sweat. Once you've warmed up along quiet residential streets, you'll have to slog it out on a single trail climbing the tough Leckhampton hill. At 5K the slope finally plateaus so you can enjoy the stunning Malvern Hill views and look out for the Devils
Running, running, and nothing but running. Sounds heavenly doesn't it? But sadly that way injury lies. If you want your body to be fit for purpose, whether it be nailing your first 5K or smashing a marathon PB, it's crucial to ensure that you
-winning, techno-centric socks are both tough and durable. Whether you're training for your first 5k or preparing for a marathon, these socks will see you to the finish line.Buy them now from the Runner's World Store!
, GwyneddDISTANCE Middle Distance (2K/78.5K/20K)SWIM Lake BIKE Road RUN Roadwww.wrecsamtri.org.ukThe Bala Half-Ironman is not for the faint-hearted. This is a tough race set in some of north Wales' most breathtaking scenery. The triathlon starts with a 2
jog) 9/10 Total 19M 3hrs 40 Week Two Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 5M (inc 6 x 300m, 200m jog) 5K 50 mins 8/10Wed Rest Thu Threshold 5M (inc 2.5M THR) 1/2M 60 mins (25 mins THR) 9/10Fri Rest
-marathon: approx 9:0010K: 8:30 Mile/5K: 8:00 Steady: 10:00Easy: approx 10:30For The Month Ahead...Your Goal A sub-54:00 10K or sub-42:30 5-mile race (Week 4). More...Your Theme You build your base. More...Week One (24M) Mon 3M (miles) (30 mins) easy Tue 3M
