. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, you’re in long-run territory. That’s the point where the psychological and physiological changes start to take place

of 10 miles in January, 12-13 in February and 15 in March, while the sub-3:30 crowd should be doing regular runs of 15 miles in February and aiming to run 18-20 in their longest runs in March. As for the sub-three brigade, if you can make your five

and inspiring lyrics blended together over a mildly variable tempo flow, with most tracks falling into the 120-135 beats per minute (bpm) range – well-matched to your heart rate during the steady state pace of a long run.It’s a continuous mix, but the song

.Proof positivePositive thinking is the most straightforward way to achieve running longevity. A study at Yale University showed that having an optimistic outlook could extend a person's life by 7 1/2 years. Lower blood pressure and cholesterol were also noted

, can I use it to predict my marathon finishing time?A Trying to run at eight minute/mile pace (your target race speed) during 20-mile training runs on a regular basis will have a detrimental effect on your other sessions in the week. That’s why long-run

! That one was the Fellsman - 63 miles of rough terrain with a 13,000 feet ascent. At the time I had only been running for six months and on reflection it was far too much, far too soon. After 44 miles and twenty hours of running my body gave up

. It’s just that these are my favourites - and they're great on yoghurt and porridge too!1. Mix together the butter, sugar and honey, then stir in the dry ingredients.2. Bake at Gas Mark 4 1/2 / 180 degrees / 170 fan for about 20 mins

Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.240g organic apple sauce440g black beans, drained200g wholegrain oat flour90g cocoa powder 2 tbsp baking powder1 tsp salt230ml agave

dunes, camels, epic views and the occasional mirage.  My long mileage run this weekend hit a respectable 19.66 (I feel it’s important to include the extra 0.66). It was the last time I’ll get to run with a training partner as we set off on our own quests

marathon, the 10K is still an aerobic event, so training should follow the classic lines of developing and maintaining an aerobic base then adding relevant speedwork on top. The legendary coach Arthur Lydiard advocated building a base of long, steady runs