or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often

, they’ll help you predict what you should be capable of. Classically, you build up to running the race distance at race pace during training, but broken up into intervals. The longer the event, though, the harder it is to achieve the full race distance

secs uphill 8M at brisk pace Rest or 3M, jogging only 10M – inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K