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. Ive now done three 10Ks, all in around 53 minutes, but in the last one I had trouble with some of the hills and had
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
