and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

10-mile jaunts – before breakfast, before lunch, before tea and before supper. Why not walk two miles and jog the rest. Follow each session with a drink, a shower and some food. A daily massage would also be a big help. From Christmas to mid-April you

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

to do themselves justice by substituting one easy run for a rest day and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several

10 miles more than usual. Your good sessions should include things like 5-6 x 1 mile, or 3 x 3K. To estimate your time, you should be able to go through the first 10K just a minute slower than your usual 10K performance, which would give you 98

5K pace, in sessions like these:15 x 400m at 5K pace, with a recovery time of 60 seconds.5 x (800m with 2 minutes rest, then 400m with 1 minute rest) at 5K pace.6-8 x 1000m at your 10K pace, with 2-minute recoveries.4-6 x 1 mile at your 10K pace

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

on whatever the next week will throw at you. —Bruce Tulloh, RW Coaching Editor

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

or seven running sessions into a long weekend. You should start and finish with easy runs, alternating between hard and easy sessions. If you are running a camp at home, look around your area and find the best long runs and the best places for speed