that are generally inspiring, such as Jane Tomlinson." [Tomlinson, who was diagnosed with terminal cancer in 2000, completed a number of grueling fundraising challenges in the years that followed, including the Florida Ironman in 2004. She died in 2007]"They can help

10-15 miles beforehand. Then at least you'll be doing the 'last' 6 miles of your training run with the crowds, which will keep you going. If you decide to do the extra miles after the 10K race, make sure you run much slower than your 10K race pace

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

stroke to help develop bilateral breathing – breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x

more cardio benefits by picking up the pace in some of your runs. Do eight to 10 surges lasting 15-30 seconds.

and inspiring lyrics blended together over a mildly variable tempo flow, with most tracks falling into the 120-135 beats per minute (bpm) range – well-matched to your heart rate during the steady state pace of a long run.It’s a continuous mix, but the song

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

bad day or overly ambitious targets," says Luke Humphrey, head coach of Hansons' Coaching Services and a rather speedy 2:14 marathoner himself. "You can't do much about bad days, and it's OK to completely miss once in a while. But there are a couple

with discomfort the hard way, says Noakes. Running race pace and faster in 1000m intervals is the best way to teach your brain what your body is actually capable of.Free your mind (and the rest will follow) Tough day? Reach for the remote before training

for Stuart Barr, 39, and Nicholas Davis, 32, who both live in Cumbria – a part of the world not exactly renown for its mild winters. They often run 10-13 miles together at about 4am, a particularly bleak time to run when the northern climate is blowing wind