Ward. 15-min bike at race pace: "You need at least 15 minutes on the bike to transfer the blood from your shoulders to your legs."Session 210K bike: Do 5-minute intervals at race pace.2.5K run: Set up your bike near a running track so you can practise a

I pace my race?Solution:If it’s your first 10K, the key is to run evenly – an over-fast start will mean a painful finish. If you have a target of 60 minutes, for example, that means you’ll aim to pass the kilometre markers at six-minute intervals

.As opposed to those who beat themselves up in the early stages, only to find themselves walking the last eight miles, we will integrate scheduled walk breaks into our training and into our race. At the Flora London Marathon, we figure that the ‘Get you

The 5K is a perfect distance for the beginner looking to run their first race. But, given that it's halfway between middle and long distance, it's also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall

GETTY IMAGES Q. What single aspect of training would help me run a faster marathon? Intervals, tempo sessions or more miles? Johnny BlazeA. Unfortunately, it's just not that simple. Making

, especially the day before. A massage can make your legs feel heavy.Q. My schedule advises a 6 x 400m interval session a week before the race. Is there anything to be gained from a speed session this close to race day? Rhiannon GravellA. Doing some paced work

of intense activity) and fuel resynthesis, without undergoing the high-impact stress on the legs from an interval-training workout.If you're already performing two or three high-intensity running workouts each week, you should not add more running workouts

of some of the country's finest athletes and a sports scientist, we've come up with a list of the most common training and race-day misdemeanours and the tips you need to tackle or avoid them. These people have experienced them all, so now you don't have

Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85--In the RUNNER’S WORLD editorial offices a

health to take part in the world’s greatest race.During the raceFocus – but focus on the moment, not on how many miles remain. Think about your form, breathing and pace. This will build confidence and help you to remain relaxed. It’s only natural for your