minutes. To reap the weight-loss rewards of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off

. Enter races, but run them as long runs or as part of your long run. As long as you run at training pace, it’ll teach you to run in a race environment, practice taking drinks and getting used to standing on a start line.Q. I try to do speed work, but I

treadmill (for pace accuracy) while wearing a heart-rate monitor.The Furman Total Fitness 30This comes from Ray Moss and Bill Pierce at the Furman Institute of Running & Scientific Training. Pierce is in his mid-50s and still churns out 3:10 marathons

Wilson, coach to former 10,000m star Jill Hunter.Their themes: pacing, pain, training on 3 runs a week, key sessions for sub-40 and sub-33 minutes, ideal build-up length, over-distance training, tactics and warming up.I never seem to be able to run a

to a breakaway attempt, mixing up pace and distance in the same workout teaches you to recover from a too-fast start, hold your speed when you're fatigued, and kick up your pace in the final 400m.Perhaps best of all for the time-pressed runner, doubling

Sat 15 mins easy, then 5 x 1 min fast, 2 mins slow, then 5 mins recoverySun 7-8 miles steadyTOTAL: 35 miles approxWeek TwoMon 5 miles easyTue 5-6 miles steady paceWed Warm up, 3 x 4 mins fast, with 4 min recoveries, then 10 mins jogThu 6 miles easy

-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time

training and racing.Thursday: 2 x 800m at goal race pace, with equal time jog recovery between The goal is to run a mile's worth of distance at the pace you think you'll be able to maintain on race day. This short session will help you determine what your

anyway.Q. How do I work out my marathon pace? Is my long run pace a good predictor of what pace I'm capable of in a marathon? mitiogA. Try using the RW Calculator to find out your target race pace - remember if you undercook the first half you can always

James Barnard is Multimedia Designer at Runner's World, and blogs about running as Sir Jogalot (www.sirjogalot.com). He paced the 11-minute mile group at this year's Virgin London Marathon - the following is an excerpt from his blog.Two words sum up