of the race. Most runners set time targets, but make sure your happiness isn't resting entirely on bagging that sub-3.30 marathon, or coming top in your club's league. Success is best measured in terms of progress towards your own goals – goals you can control
out to good running country, watch TV coverage of big races and cross-country events to become more inspired. And above all, keep reminding yourself of just what fantastic progress you have already made.Bud Baldaro, coach and RW Contributing Editor
The 5K is a perfect distance for the beginner looking to run their first race. But, given that it’s halfway between middle and long distance, it’s also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall
Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan125-->All of the preparation that youve carefully done so far now allows you to progress smoothly into your longest
can never utilise fat quickly enough to provide all the energy you'll need in races, but the more fat you burn, the less of your precious carbohydrates you'll need to use.Also, you will improve the circulatory abilities of the exercising muscles
Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59-->Theres more to running than running, as any tuned-in coach will tell you. Thats especially the case
Standfirst: The target for weeks 5-8 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:-->A time-targeted half-marathon (Week 10)Why: It will be good practice to take in the racing environment, but also useful
Time-efficient runningThe acceleration runThis acceleration run increases in speed, culminating with a pace just above that of your target race-pace. The idea is to progress each week by increasing the distance or speed of each increment. This session has many
steady and relaxed on rolling terrain. Cool-down: walk 5 minutes. WEEK FIVE WEEK SIX WEEK SEVEN WEEK EIGHT Mon SWIM Warm up: 8 x 50m, progressively quicker. Main: 7 x 100m steady with 30 seconds rest between efforts
The 5K is a perfect distance for the beginner looking to run their first race. But, given that it's halfway between middle and long distance, it's also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall
