schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

practise this beforehand to find out how much is good for you. I’m sure you’ll find it less of a problem the second time round.—Bruce Tulloh, RW Coaching Editor

, the marathon seems nothing. However, you have to respect your body and allow it to get used to the idea gradually. Best of luck!—Bruce Tulloh, who took just 65 days to run across the USA in 1969

is worth up to four miles of running, and if you make the cycling hard enough the more you’ll benefit from it.—Bruce Tulloh, RW Coaching Editor

, then increase the pace.—Bruce Tulloh, coach

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95--Because running a good 10

they start to seize up.Thirdly, there is distance runner’s speed. The marathon runner may say, “he’s got more speed than me – he can run sub-30 minutes for 10K”. This relates to the runner’s oxygen intake.We can only start with what we’ve got, and those of us

weights, aerobics, swimming or mountain biking. If you’re committed to doing long runs in marathon preparation, then plan to go somewhere different every couple of weeks. Get someone to drop you 10 miles from home so that you’re not going over the same old

– there are hundreds of them, all over the world. There are track, road and cross-country races, orienteering and fell races, everything from a sprint to the 56-mile Comrades Marathon in South Africa. Who knows where you may end up?7. How to... Run a raceSome runners