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

of running can last from six months to as long as a year, and should consist of steady running and jogging. Enjoy this period; if you’re an ambitious new runner this may be a useful stress-free period of running when you can gauge which distances may be right

It might seem like gender isn't a big deal in the world of running. But even though men and women line up in the same races, with similar kit and an identical will to win, being a female runner can be a little different. Women have a different

it count?Weight training - which regime is best for runners? MISCELLANEOUSAltitude - training on holidayBeach runningForm - anyone tried the POSE method of running?Form - long stride length or short?Shift working - any solutions?Runner's World is grateful

Standfirst: The target for weeks 5-8 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan122--A RUN OF 2:20 OR LONGER (Week 7)Why? Long runs are the most important part of marathon training

Weight 334gEvaluation While Inov8’s Mudroc models are among the best examples of extreme off-road shoes – where grip is the most important consideration – they aren’t exactly ideal for long, lazy runs in the trails. Having realised this, Inov8 has

usually number less than 100, though more run the accompanying half-marathon.FEES£6/£7, payable to Hereford Marathon by May 17. Entries accepted on day (+£1).ENTRIES TOMrs S Griffiths, 6 Marlowe Drive, Whitecross, Hereford HR4 0JL (01432 271107)

Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan125--All of the preparation that you’ve carefully done so far now allows you to progress smoothly into your longest

Leeds Marathon: Sunday, May 12WHY RUN IT?Atmosphere, value for moneyA long-established city marathon, which finishes outside the town hall, in the city centre.FEES£9.50/£10.50, payable to Leeds City Council by April 19. No entries on day

runner, and the biggest lesson I learnt from my first marathon – although it sounds really easy – is just to keep going, even if you have to slow right down. Before last year’s London, I’d built up to about 40 miles a week with long runs of 15-20 miles