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

, then increase the pace.—Bruce Tulloh, coach

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target Time: sub-60 mins or below. Mileage: 50-70 per weekThe week’s total is usually over 50 miles, but an extra 4-mile run, four mornings a week, will bring it up to 70

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest day

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

. David Moorcroft got down to running 4 x 600m in 82 seconds each.Oxygen intake sessionsMuch conventional interval training includes both aerobic and anaerobic elements. In my view you do your most effective training in the range of your 10K pace and your

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

to eight weeks. If you're serious about the distance, you may even find yourself running faster, particularly if your pace judgment was ruined by the excitement of the day or size of the field. Remember that the tough part of the training is behind you. All