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 10-12M

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101--Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four

       Tue Speedwork 4 x 1K, 200m jog (5M total) 5K 55 mins 8/10Wed Steady 5M 9:45 48 mins 6/10Thu Hills 5M (inc 8 x 150m) Mile 55 mins 7/10Fri Rest        Sat Easy 3M 11:00 33 mins 3/10Sun Race/t-trial 13M (plus 1M warm-up/1M cool-down) 9:20 2hrs 2

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103--Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104--Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a

7:00 35 mins 5/10Thu Easy 5M (inc 6 x 150m strides) 7:30 40 mins 6/10Fri Rest or slow 4M 7:30 30 mins 3/10Sat Easy 3M 7:45 23 mins 3/10Sun 1/2M Race (plus 1M warm-up/1M cool-down) 6:05 target: 1:19:42 (plus 15-min jog) 10/10 Total   38-42M   4

minutes at 20K and another five minutes to the finish – so your aim for the first one should be to break 1:45. And yes, it is a good idea to run an intermediate distance first – a 10-mile run if possible – so that you can get used to the slightly slower

Abril Bridge (the date of the country's revolution in 1974, history buffs). Running north towards the city on the road deck of this 1.5-mile-long suspension bridge above the River Tagus must surely be one of the most spectacular starts in world running

features a 10K race for the first time. Here to tackle the 13.1-miler, I sabotage my mission almost from the off by embarking on an ill-advised six-mile 'tune-up' jaunt in the late afternoon Jamaican sun, minus suntan lotion. Just two days before the race

When: April 3Where: South LondonFirst man: Abdi Madar 1:11:31First woman: Liz Wynn 1:29:12Last finisher: 2:58:12No. of finishers: 369Race type: RoadRW rating 2011: NAThe Croydon Tramlink opened in May 2000. Why is this relevant? Well, on the plus