of cool-down stretching of the calf muscles, hamstrings, and quadriceps."I've designed this programme for total fitness and running performance," Pierce says. "Too many runners neglect muscular strength and flexibility, and are injured as a result

fitness and therefore you will arrive at a race in good form," says Griffiths. Do a 10-minute warm-up run, followed by 5 x 90-second race-pace efforts. Finish with a 10-minute jog to cool down, then stretch.Hill session"Peak performance is about building

to the sport, take at least four easy days before your 10K, and a week afterwards.Q: Can I be in good form for 10Ks and marathons at the same time?A:Absolutely. In fact, if you’re in your best-ever marathon shape, you should be able to set PBs right down to 5K

steady slope. Run up at a constant pace for up to 45 seconds, then jog back down and repeat four more times. The hill will present resistance; your job is to be steady and in control, focusing on form.Three rulesEase into it. Warm up and cool down

Taylor. Eating your pre-workout or pre-race meal a few hours before is also key to keeping symptoms at bay. "A high concentration or volume in the gut slows down gastric emptying, meaning you will not only feel sick but the fuel and fluids consumed

’t be a patch I’m afraid).After the worry of the week - with weather forecasts predicting full sun and temperatures of 21 degrees - Sunday morning was cloudy and quite cool. It was forecast to get hot later on though. I got up at 6am, went downstairs

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

heart rate). Alternatively, listen to your breathing. If you aren’t gasping for air, and you can talk while you’re running, your pace is about right.7 Remember to warm up and cool down Don’t confuse a little stretching with a good warm-up. Stretching

to that pace. You could do 10 miles easy, then eight miles at marathon pace and a two-mile cool-down. Then build up the time spent at marathon pace.See full threadFinish long runs stronger: join a 10K raceDustin – Depending when the race kicks off, you could do

. You run uphill to the 6.5-mile mark, down to the halfway point, and cross two overpass hills in the second half, where you run alongside the Eel River. The redwoods offer plenty of shade most of the way, although the last few miles can get a bit sunny