-footed.Training Schedules | 10K Q&As10-mile Often described as the perfect blend of speed and endurance – short enough to run hard, long enough to brag about.Training SchedulesHalf-marathon Suitable for those with a few short distance races under their belts already

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half-Marathon

time of 10:30; the record still stands. At the World Surf Lifesaving Championships held in Cornwall in 1994, the wave that hit the women's surf ski race capsized most of a heat and one woman received whiplash when she was launched into the air still

:45 to 3:00, I’d be happy. And that wouldn’t require crazy amounts of training, strict dieting. I did 20 years of that.It depends on the weather, but, yes, under 2:10. The course record for New York is 2:08. But here’s another stat for you: Laurent Jalabert

), 1.5 miles (3-4 reps) and 2 miles (2-3 reps) are also important, as are tempo runs, both at target race pace and half-marathon pace. The latter improves your lactate threshold, which is of great importance.See full threadKeep speedwork simple #3

to build up to 20 minutes, or if you want to get under 2:30 for a marathon. Either way, a good coach will help you hit your target.And nowadays you’re spoilt for choice. Long gone are the days of the coach as the man with the manic glint in his eye, a loud

, consider including some new details.Beyond reason "When you log your training, it's always worth having a motivational reminder on each page to tell you why you are putting in the effort," says Smythe. This might be anything from "marathon in September

– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

“Hills build strength, and strength results in faster running. By running all hills – and by that I mean continuous gradients of up to three miles – I broke 2:30 in four consecutive marathons in the early 1980s,” says Welles Lobb, RUNNER’S WORLD US

for a 45-minute run two or three times a week, shoot for shorter sessions of 15-20 minutes, but run most days.16 Veteran runners looking to get stronger should focus on two 'key' runs every week, sessions where they really push. Try a one-hour interval