here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic

here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic

– try these tweaks to get the best from your training, and drop pounds in the process. Maximise Your Calorie Burn ( non-subscriber preview) Tweak your training and burn more calories, in just five easy steps. Calorie-burning Sessions Crank up

sessions around? Douey A. You have to let life go on, and fit training in where you can. Don’t worry if you miss days, but do try to swap your sessions around or make a new plan. Follow these basic rules though: don’t do a hard session the day after a

Q. I’m a novice runner and I am working my way up to 30 minutes of running at 12-minute/mile pace. I plan to stick at 30 minutes for one month, then start adding some speed before a 5K. What would be the best speedwork for me?A. Begin your

make a commitment to be at a particular training session at a regular time, it becomes almost automatic to turn up, regardless of weather. People are creatures of habit, so use routines to ensure you keep training," says Maitland.Be Flexible, Be Amart

Can you turn your one-hour lunch break into an effective training session? There's no reason why not, but if you're going to make it to the gym, pool or out for a run and be back at your desk within the hour, it's crucial to make the best use

Spartans have all this in spades.The club formed in 1984 and has 361 members. It has a novices' group that has seen 300 new runners training with club members, and supports the Run 4 Fun initiative to get young adults running. Spartans Head Coach Chris

, which is reckoned to be the speed of your best 10 miles; this is slightly above half-marathon pace, but it is the best pace to train at.Band Two: 1:25-1:50This time range takes you up to a regular 40 miles a week, though many runners would still be able

the meals for the night before, breakfast on the day and your recovery immediately after and in the days following the big race.Go longYou can use your long training sessions to find out what works best and you can put it all to the test at some