4M easy Rest or 3M jog 4M on grass, inc 6 x 200m strides Warm up, then 10K race. Warm downWEEK 8 5M easy, off-road 6M steady, inc bursts up hills 3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy 5M easy 6-7M, inc 10 x 30 secs fast, 30 secs slow

to your race paces, but heart rate is an equally good guide (especially if you're new and you don't know what your race paces are). The glossary suggests target heart rates, and so even the most basic heart rate monitor (from about £40) will be a valuable

in the final week can help to turn your legs over. However, I would not suggest you run the reps at maximum speed - run at race pace or just a little faster. You could also stay off the track and do 90-second bursts of controlled running on the road or grass

Here's how to race on the right foot – from the people who learnt the hard wayStart SmallThe best way to approach racing is to start small. Whether you’re planning to do your race as a one-off, or as the first step in a long running career, you

scenic route – then try an ultra race. Unlike shorter races, it will feel like a training run in company – until you start to suffer, that is.Cross-Country As a road runner you probably train a lot on grass, but racing on it is a different matter. Cross

training. The six sessions that I would include are:10M steady.6M, with the first mile at race pace, the next four-and-a-half a little slower, and the last half-mile faster than race pace.8M steady.A repetition session of 6 x 1200m on road or grass, with 90

or on grass. It will help strengthen the muscles in your lower legs and feet."Course NotesFind out what the race course is like, either by visiting it or by research, and tailor your training accordingly. And stay sharp on race day, or all your careful

/85K/21K SWIM Lake RUN Tarmac path/grass CYCLE Roadwww.pacesetterevents.com/vitruvian.phpThe Vitruvian has proved so popular in the past that they have expanded the race limit to 1,000 for the first time this year. But there is no time for sitting