I've ticked most of the 'must-do' boxes in my 20 years of running, from 5Ks to marathons, a multi-day event and even a night run. But I've never raced a mile, attempted cross-country or donned fancy dress. Nor have I run a European city marathon or braved a fell race. "Many of us...

-than-mile pace Rest 3M inc 200m at estimated mile pace, then 200m jog; then 400m at mile pace; then 400m jog; then 400m at mile pace Rest 25 mins easy with 4 x 100m strides at slower than mile pace 45 mins slowWEEK 2 Rest 4M inc 7 x 100m strides, each faster than

are some classic sessions that are ideal for preparing yourself both physically and mentally for the demands of certain distances. They give you a feel for the race pace and simulate the demands of the event, and, because they should be done at race pace

injured.The PaceOnly do a little of your training at miling pace. Do most of the aerobic work more slowly, with shorter recoveries.Pace A is your 10K pace, and the recovery after each run should be less time than you spend running: for example, five

. In this programme, you’ll be doing your longer, stamina-building repetitions at 5-mile race pace, your medium-length repetitions at 5K race pace, and your shorter, speed-enhancing repetitions at one-mile race pace. The schedules below are coded based on 18-minute

Standfirst: 6- to 7-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan63-->6/7 days a week   MON TUE WED THU FRI SAT SUNWEEK 1 30-40 mins slow 3 x 800m at mile pace with 3-min recoveries

Min.value = minPercent;');eval('document.hr.' + tpe + '_hrMax.value = maxPercent;');document.getElementById('hr_' + tpe).innerHTML=(parseInt((max/100) * minPercent)) + '-' + (parseInt((max/100) * maxPercent));}function paceChanged(){var dd = document.getElementById('pace

UAN: 172 Article type:-->An entertaining way to train at a variable pace is to run a pyramid session, so called because the distances go up to a peak and then come back down. Try the following, doing all the reps from left to right to make a single

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

, you’ll be doing your longer, stamina-building repetitions at 5-mile pace, and your shorter, speed-enhancing repetitions at 5K pace. The schedules below are coded based on 40-minute, 50-minute and 60-minute 10K goal times. (Again, if your goal time