easyTue 1- to 2-mile warm-up, then 6 x 100m (2 easy, 2 medium, 2 medium-fast), then 1/4 to 1/5 of the race distance in repetitions (walking to full recovery) at goal pace (eg 5 x 400m for a 5K, 3-4 x 800m for a 10K)Wed 2-4 miles easyThu 3 miles easy
of the scenarios does occur, and it reduces your anxiety because you’ll know you’re ready for any situation." Mentally rehearse the following scenarios:It’s hot, freezing or blustery Less-than-ideal conditions mean that you have to adjust your time goals. Headwinds
and 4 packs of lucozade and still not needing a peeQ: What was your goal? And what was your finishing time? A: The goal was to get round without a major injury, unlike last year - (achieved!). Time 4:48Q: What would you do differently?A: Try and lose a
legs just couldn't go any faster!Q: What was your goal? And what was your finishing time? A: My goal was sub 4 hours and I got 3:56:55 Yessss!Q: What would you do differently? And indeed what was the key to your success? A: Do more long runs and stick
to go. And my supporters had somehow managed to miss me at every one of the points we'd arranged they'd cheer from.Biggest surprise: The camaraderie from fellow runners, especially Derek, who I met at about mile 2 and who ran with me for the whole race.Goal
coverage.Q: The biggest surprise? Or the most memorable moment?A: How fat Graham Taylor is in real life. And always memorable to meet fellow forumites whose photos don’t always give a very accurate picture..Q: What was your goal? And what was your finishing
the roads were being reopened.Biggest Surprise: How much water a furry rabbit costume can hold!My goal: Having an injury, my goal was to complete the race (walking) in order to hand-over in excess of £10,000 to my local hospice as a result of my fund
fitness and build on it. Whether you want to work on your motivation, speed, strength or endurance, we’ve got a plan for you.SUMMER ACHIEVEMENT: Became a runnerAUTUMN GOAL: Stay motivatedThis summer, you became a runner (maybe again). Congrats. Now
success." Just make your next goal manageable. If you struggled with mileage, target a shorter distance and set smaller goals along the way. A few 5Ks will calm those butterflies before your next big race.5. Before your next race: MANAGE EXPECTATIONSBefore
: "I felt in control, like I could always manage another step."Strategy 2: Goal SettingTell yourself what you intend to do and how well you intend to do it. We asked runners to pick two goal strategies such as: "I plan to focus on the rhythm of my
