to develop cardiovascular and muscle capacity, and lay the foundation for distance-running performance. When you add aerobic miles (run at about 70 to 80 per cent of your maximum heart rate), you raise your aerobic threshold – so you can run a faster pace

in a handful of three- to four-hour-long runs set in. Fair enough. But how about a simple 5K instead?It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly

running:Simplify Your Training With These Three Key SessionsThe only three quality sessions you'll ever need, whether you're training for 5K, 10 miles or a marathon.Pace Key Learn how to decode your training schedule. Complete Guide to Heart Rate Training

tg = new trainGoal(); document.write(tg.formString("fivk")); How many miles a weekdo you train now? var ms = new mpweSelect(); document.write(ms.formString("11")); Just started running? How hard do you

. No wonder I was brilliant up until about mile 11 and then conked out! I'm feeling a lot happier and more confident now! Steve says: Kim is now into the third week of her schedule and it's going very well indeed - her recent 5 mile race was a success and she

hills at threshold) will build your endurance and strength ready for the second half of the race. Q. I've put together my own training schedule, and intend to run 27 miles four weeks prior to the race. Is this OK to do? Russell Gardham A. No

!Charles Howard, 3:35Best moment: Hitting the split times spot on schedule one by one was the most pleasurable running I had ever done, up until the 12-mile point. The schedule remained intact to 15 miles, it was uncomfortable, but that was what I expected

, but at a pace faster than you do for your longer runs. Follow that up on Sunday with a long, relaxed run – eventually running at least half-marathon distance, and if possible a couple of miles more. I’d plan your training schedule at the start of each week

It happens to a lot of runners. You set your sights on a big race, log your miles and put your social life on hold, only to run into a roadblock in the last four to six weeks – that ‘monster month' when you're at your peak but still weeks away from

is to schedule one target race a month. You can sneak in another if you're doing 5Ks and 10Ks, but not if you're targeting a half or full marathon.Tune-up races Bekele has used 5Ks, 3Ks, and 1500m races to prime his speed for a 10K. Tune-ups are done two to three