of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor

and fit one of these in at least every 10 days.I’d also recommend training on the track. Try hard intervals over as little as 200-400m, up to 1K. Shorter repetitions will help improve your pure speed and help you kick at the end of races. Longer

sharpen your pure speed, which is most important for races like 5Ks and 10Ks. Longer periods of speed help to raise your anaerobic threshold, which improves your speed endurance – ideal for 10-milers and half-marathons. In reality, though, both

stiffness, and help relieve muscle pain.—Bud Baldaro, coach and RW Contributing Editor

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 option does assume you’re already running a minimum of three times and 16-20

. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, you’re in long-run territory. That’s the point where the psychological and physiological changes start to take place