4:00 TO 5:00 (Page 8) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Mad Moo, 4:14I was a marathon virgin, a bit old as I am nearly 40. On race day I got up in a mad panic, looked at the alarm clock - past five o'clock and we were late

. Keep your heart rate 10 to 15 beats per minute lower than your normal training heart rate. On recovery days, make plans to run with someone who is generally slower than you. Hold back and let them take the lead during the entire run. If all else fails

this will be required during a race. The variation of pace in the session will help your pace judgement, so that you'll know what pace you can maintain for different distances. Find a 10K scheduleHalf-MarathonsThis distance – 13.1 miles, or 21.1 kilometres – has

– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace

. What makes him special is that he understands he’s not special. He never forgets that he’s just another runner at the back of the pack.”Accepting the mike from Herman, Bingham feigns insult. “I’ll have you know I’ve run 30 marathons, and my PB is 2:31:20

countryside on a 13.1-mile loop, before rejoining the half-marathon course. It’s a great option for beginners and experienced runners alike. Wimbledon Audi 10K (London, October 19) No prizes for guessing what sport is typically associated with the SW19

If you're running a marathon this spring, you're about to enter the most critical – and difficult – four weeks of training, when 1) your weekly mileage is at its peak; 2) your motivation may be flagging; and 3) you're most likely to get sidelined

. This will dictate how you will use your HRM and what functions yours will need. The monitor will play a key role once you start following a schedule, specifically if you start threshold training (running at your maximum aerobic steady state to improve your speed

of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down