mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2

running over 400-1000m stretches, but your long runs should be really slow. The crucial question is how long you can train hard without taking a rest. A lot of our top marathon runners cover 100 miles a week for most of the year, but the elite cannot

easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) or 13-15M steadyWEEK 10 5M easy, off-road 6-8M at a comfortable pace 2 x (8 x 200m) fast, on grass, with 1-min recoveries 6M easy, inc 1

excellent cross-training for running, but to run a half-marathon well you also have to get used to spending a long time on your feet. I suggest that you use the days when you run to get in as many miles as possible – maybe a 15-16 mile run on the Sunday, a

lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90

easy Rest or 3M jog 4M on grass, inc 6 x 200m strides Warm up, then 10K race. Warm downWEEK 8 5M easy, off-road 6M steady, inc bursts up hills 3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy 5M easy 6-7M, inc 10 x 30 secs fast, 30 secs slow 10-12M

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

Standfirst: 10 first-time running goals – and how to achieve themAuthor: Issue date: aug98Keywords: -- 1. How to... Buy your first running shoeWith more than 150 different specialist running shoes to choose from, finding the right model can

our Advisory Board. Passing on the benefits of their experience were RW coaching editor Bruce Tulloh; US editor Owen Anderson, for the sports science angle; Charlie Spedding, England’s fastest-ever marathon runner, who has a 10K PB of 28:11; and Harry