runners - it can be the perfect beginner's distance or a testing time trial. Whether you're a beginner aiming to get round or a regular runner, we've got schedules that'll see you to 5K in 6 - 12 weeks. Find a 5K schedule10K The UK's most popular race

; 4-6 x 60m strides OR 4-6 x 10-sec hill sprints    Session 3: 5K or 10K raceWeek 7Session 1: 1-2 miles easy; 4-6 x 60m strides; 3-5 x 600m at CMP with 600m jog/walk; 1-2 miles easy    Session 2: 20-30 mins at tempo pace; 2-4 x 200m CMP with 200m jog

long run to 7-8MIntroduce one fartlek session a week (see Sub-60 Plan)Introduce one timed run which takes 15-20 minutesMain training phase(Alternate weeks A and B for a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 6M steady 7M, inc 3 x 7

session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x

strides Race – 10-20K, plus warm-up and -downFINAL WEEK 8M easy Warm up, then brisk 4M 6M, inc 6 x 1 min fast, 2 mins slow 5M easy Rest or 3M jog 25-30 mins easy running and striding RACE DAYPace Key

Performing Edge (£14.50, Stackpole Books). Along with your workouts, write in your training log how motivated, focused, energised or confident you felt on a scale of one to 10. "Maybe you scribble a three next to 'focused' a few days in row," she says. "So

' 10K in York. and the London Pride Run 10K. For something a little bit different, get in the holiday spirit and head to North Wales to Race the Train over 14.75 miles of ups, downs and all kinds of terrain. Or race beside the seaside

Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper

of periodisation, it can seem tough between 'peaks'. Runner Lasse Viren, dubbed The 'Flying Finn', won very little other than his four Olympic gold medals, from double victory in the 5000m and 10,000m at the 1972 and 1976 Games. He mastered the art of peaking

£20 a year to £75 a month, depending on coaches, equipment and access to pools and gyms.4 Get a coach or follow a training planPlanning your training can be difficult, especially if you're new to racing. So it's a good idea to invest in a coach or a