Q I started running last summer by running and walking a mile every three nights, and built this up to around 15 miles a week. I’ve now done three 10Ks, all in around 53 minutes, but in the last one I had trouble with some of the hills and had

option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather

option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather

up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down 9-10M easyWeek 7 Rest 2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down 4-5M slow OR rest 20 mins tempo run Rest

in 15-20 minutes. Then get in the car or on your bike to measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K. Be realistic though – don’t run yourself into the ground for 20 minutes