First, you need to set a goal time for your 5K or 10K. Then you simply need to follow the 12-week customised training programme, created by Oregon-based coach Bob Williams, to hit your target. And the training certainly won't kill you. "Too many runners

Weight 375gEvaluation Until now, the only way to get a Pegasus with the added stability provided by second density has been to customise a Pegasus 2000 at the Nike ID website. The Trail Pegasus – joining the road Pegasus and the winterised Storm

Next month, we'll be launching a range of Runner's World apparel in association with prodirectrunning.com.Vintage tees, performance tees and hoodies - you'll be able to choose from a full range of colours and customise them with your forum name

from Puma (technical top, bottom, base layer, Nightfox running shoes, socks and bag) together with £100 each of delicious nutritional products from Clif Bar and For Goodness Shakes. We also have 200 (yes, 200) special customised HellRunner Buff

' button, but you can also customise your heart rates or training zones if you want. Schedules are currently available for the following target times:Sub-45:00 If you regularly run more than 20 miles a week and want to inject some pace into your next 10K

to make up for time lost crossing the line and congestion in the early miles.We've designed a customised training schedule for the race, which you can click on below.We look forward to running with you! Training schedulesBupa Great North RunRace listings

with the interior pads. Most are held in place with adhesive or Velcro, which can be added or removed to customise the fit, or replaced when they become grubby.Next, adjust the straps so that each v-shaped buckle is positioned directly below your ears; then tighten

. Users can customise the view and the easily accessible memory can store multiple runs with up to 100 laps each. The Nike has an autolap function which automatically logs data for a set distance. One area where the Nike isn't as strong as the other

shoes come with reflective panels on the heels, but you can also customise any kit that you already have with adhesive strips and shapes. Order online at websites such as www.cyberglow.co.uk or www.3mselect.co.uk. Try this Reflective strips attract

the bezel in any place enters a particular screen.A minor down-point is that the smaller screen means the 405 only displays three fields, compared with four on the 305, and that there is no map page on the 405, but it does have three customisable data