10-15 miles beforehand. Then at least you'll be doing the 'last' 6 miles of your training run with the crowds, which will keep you going. If you decide to do the extra miles after the 10K race, make sure you run much slower than your 10K race pace

victory in the 1993 World Marathon Cup remains a recent highlight of British men’s marathon running, and his 2:08:36 at the 1997 London Marathon was the last time a Brit broke 2:09.But it’s undoubtedly in his role as co-founder of the Great Ethiopian Run

– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

“Hills build strength, and strength results in faster running. By running all hills – and by that I mean continuous gradients of up to three miles – I broke 2:30 in four consecutive marathons in the early 1980s,” says Welles Lobb, RUNNER’S WORLD US

for assembling your own playlists.Warming UpAt the beginng of a workout, you need to get your muscles moving, set your pace and relax. So you want to choose upbeat songs with a steady BPM - 135 to 160 - that won't take you too high or too low.Play Electronic

-handling skills and cadence (revolutions per minute) become more efficient with practice. Do this cadence drill to get a jump-start: warm up for 10 minutes on a turbo trainer. Spin using only the right leg for 30 seconds, gradually increasing cadence. Repeat

training camp, held in Portugal in association with 2:09 Events, packs in two shorter runs each day, yoga and core-stability classes, talks from experts, a handicap cross-country race and a long run at the weekend. This year our annual training camp

in a specific event (such as winning your age category in a race).Performance goals relate to a certain level of achievement (for example, a sub-40:00 10K).Setting different targets means you're more likely to focus on the positive outcomes of your

: 10-20 seconds Run The CourseDo your pre-race warm-up on the course itself, suggests Udewitz, or jog the course a day or two before the race, if possible. Note the location of turns, hills and water stations. “The familiarity will help you feel

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking