two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks

Ron Hill doesn't have to think about running today. It's a given; he's going to do it. After 38 years of running every day without a break (which through to the beginning of December 2002 amounted to 13,880 consecutive days) he's not about

/22 miles, pm restMon am (30 mins easy), pm 45 mins steadyTue am (30 mins easy), pm 12 x 400 @ 3km pace, 200 jog rec.Wed am (30 mins easy), pm 10 miles – picking up pace. Thu am (30 mins easy), pm 8 x 1km @ 10km pace, 2 mins recovery.Fri am (30 mins easy

-burners (the average 10-stone runner burns 100 calories per mile, so 10 miles eats through a whopping 1000 calories). They also help to teach you the valuable art of conserving your energy through sensible pacing, and serve as a great confidence-builder when

’t fancy the full 10K, you can always make the most of the 5K or 1,500m fun-run options.City of Lincoln 10K (Lincolnshire, March 25) Lincoln’s biggest road race enters its eleventh year, and promises to be just as popular as ever, with a field of around 4,000

- with 11,000 runners taking part in Wales's biggest road race - and organisers have promised 2010 will be an even brighter prospect thanks to further race-day improvements."Great atmosphere, great route, great race in general... this was my first

between 0 and 100%, allowing us to rank them. This chart represents races that received between 7 and 14 responses. Race Overall score (2008) How many would do it again? No. of ratings (2008)1Paras 10, North Yorkshire When? September 14 Why

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

it be that they're attracted to this two-lap 13.1-miler because of its excellent organisation, upbeat marshals and the opportunity to enjoy an undulating run on closed roads through shaded woodland?Join around 1,000 other runners and find out for yourself