on the weather, how long you’re running for and whether you’ve drunk enough before the race. A properly-hydrated sub-40-minute athlete on a cool day would be fine without stopping; a beginner would benefit from both the liquid and also the opportunity to relax a

, August 14  This race was voted top London 10K in 2008 and has continued to perform well since. The route, through East London's leafy Victoria Park, is well thought out, with runners praising the mix of speed and scenery on offer. The cream cheese bagels

). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating 8-10 times.5. Races (5Ks and 10Ks)Entering races now and then will do two things: first, it will help you to learn to run at a

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing

’re a first timer, I suggest you focus on finishing the race feeling good. The marathon can be a humbling distance, so be prepared for whatever the day, the weather and the course throw at you. Having an absolute time goal can be a recipe

minute) A measure of heart rate.Brick Training session combining two disciplines (e.g. cycling and running) used to simulate race experience and help your body adapt to switching sports quickly. BTF (British Triathlon Federation) The national

The Magic MileThe 7 Key Ingredients of Mile Training A Beginner's Guide to Mile RacesFast ForwardStrong and LongOur best mile schedulesThe Go-Fast Mile PlanThe 'Treat Me Gently' MileThe Solid MileThe Murderous MileThe Alternative RW Mile Schedule

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by setting a new PB (personal best time). The full version of this article contains nine tips that - put simply - work. They go from timing your race right

‘How should I pace my race’ for some race-day tips.Problem:What time should I aim for?Solution:If you’re a complete beginner, start with conservative goals. To give yourself a ballpark 10K target, see how far you can run at a lively but sustainable pace

group around the Flora London Marathon. He's published some great books and has his own cool websiteJULIE WELCH1. Someone has to finish lastBut chances are it won’t be you. I avoided races for a whole year because I assumed they were only for people who