legend Liz McColgan, who has set up a new elite training facility in her home town of Carnoustie, Scotland. "When you're tired, the first thing to go is your form – when I was gearing up for big races I'd almost focus more on this than my running

legend Liz McColgan, who has set up a new elite training facility in her home town of Carnoustie, Scotland. "When you're tired, the first thing to go is your form – when I was gearing up for big races I'd almost focus more on this than my running

Standfirst: A repeatable 2-week build-up to a 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan94-->Ten is a nice round figure. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have

Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water

whizz to get started. So long as you have the latest version of Training Center running on your PC, your Garmin Forerunner (201, 305, 405, 405CX, 410, 610 and 310XT/ 910XT) to hand and your chosen schedule page open, simply type in your target-race date

Have you ever finished a race in a sweaty, sopping mess, your kit wallpapered to your body and your hair looking like you've just been for a fast spin in a washing machine? Sweating is an inevitable - and essential - by-product of exercise

’s even possible to forecast your 10-mile performance from your mile or marathon times, although they are less accurate than a recent 10K time. Generally, you’ll run a 10-mile race about 55-65 seconds per mile slower than a mile race, or 20 seconds faster

multiple goals so you won’t come away from the race empty-handed,” says Hays. “Set three finish-time goals - ‘fantastic,’ ‘really good’ and ‘I can live with that.’” These can each be separated by five to 15 minutes. Set general goals, such as not walking

has never taken in fluid on the run before.Amazingly, many half-marathon competitors start the race without a precise idea of how fast they’re going to run. Often, they run according to how they feel, which is generally a really bad idea. If you run

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10