running, always ending with a walking segment to cool down."2. Use our run/walk scheduleHere's our 10-week run/walk schedule. Aim to run at a pace where you can easily hold a conversation - and do it three days a week, with rest days in between. Over

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

, and with time ticking away I started on week 3 of the beginner's schedule. Rather worryingly, the schedule suggested a half-marathon on 13 March. On my first time out running (albeit rather slowly), I barely made it. I pulled up out of breath and with aching

Running is simple: just put one foot in front of the other, and keep repeating. It’s a shame, then, that training for peak fitness and performance isn’t as easy. No matter how much or how little experience runners have – elite, beginner or anywhere

the fatigue that comes with it. A steady, fast run – a bit like a race on your own – or a series of repeated shorter runs with fixed rests between them (ie interval training) will help you to do this.Beginners should start by alternating fast running

have a run or race planned and feel a little tired, you use that as an excuse to skip it. Just right If you have a run or race scheduled, stick to your plan unless you have a legitimate reason to call it off. You’ll feel a whole lot better – and more

run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer.If you’ve already added a speed session or two to your schedule then you

at himself and puts himself out there in ‘The Penguin Chronicles’, his avidly-read monthly column in RUNNER’S WORLD. Bingham has also written two books (his latest – No Need For Speed: A Beginner’s Guide To The Joy Of Running – will be published in the UK

) This extreme race in Mugdock Country Park near Glasgow promises to be as tough as the organisers can make it. One of a series of new Turbo X races - fixtures are also scheduled for Surrey and Hampshire - you can expect bogs, acute hills, dense pine forests

performance anyway. What matters most is the bigger race coming up, when you'll be better rested after tapering.Just do it It's more important than ever during a high-mileage month that you don't skip scheduled runs. Here's how to nail them all: first, lay