can. It's easier than ever to get information and contact race organisers. Don't go into an event blind."On to the runThe run may hold the fewest surprises, but it's still worth finding out as much as you can about your race. You should know if it

these are usually the hardest, you’ll be ready because you’ve trained well and raced sensibly. You may slow a little in the final two miles, but visualise yourself keeping a strong, confident running form as you run past the cheering crowds on the Embankment

or slow 4M 7:30 30 mins 4/10Sat Fartlek 8M (inc 4M fartlek) 5:30-8:00 55 mins (25 mins fartlek) 5/10Sun Long run 12M 7:15 87 mins 7/10 Total   49-53M   6hrs – 6hrs 30   Week FourThis Week’s TargetAt the end this week, there is the target of a 10K race