to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent
of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the training forum. TRAINING: GENERALGeneralCross-country and trail running - how
pages.Also: Q&AsEach month, Runner's World magazine experts answer real-life questions about training and injury. We've archived more than 130 of them for your reading pleasure.Scroll to the bottom!Scroll to the bottom of an article and you'll find two
. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a
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
coined by athlete Kenneth Doherty in 1964. He believed that the runner trains 24 hours a day, not just for an hour or so of running. Take a look at the way you organise your life, how much you sleep, eat, and drink. Then consider the balance within your
135, you would be a fool not to have one resting on your balding pate.Contact: Buncup 01753 689160; www.buncup.comTo provide home comforts…How do I put this delicately? There comes a time in almost every runner’s career when they’re caught
:55 Half-Marathon 1:45:04 Marathon 4:14:27 Strengths: When I put my mind to a task, I'll give it 100 per cent. Weaknesses: Cake and chocolate. Most looking forward to: Having a 3
