your fatigue. Your times in long races may improve, and you’ll feel good even after running a hard half-marathon or marathon.Try doing your long runs using the nine-to-one plan: run for nine minutes, then walk for one. Record your times and distances

Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted

.Sub-2:30 (race pace: sub-11:26 per mile)Target times: 2:15 to 2:30. This is an ideal first-timer’s schedule, and combines running and walking. If you run already, you might be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon

session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long

RestFri 30 mins: run 4 mins, walk 1Sat RestSun 70 mins: run 5 mins, walk 1Week SixteenMon RestTue 20 mins: run 4 mins, walk 1Wed 30 mins: run 5 mins, walk 1Thu RestFri 20 mins: run 4 mins, walk 1Sat RestSun The race: run 5 mins, walk 1

one minute walking for every 5-10 minutes running. As I’m sure everyone has told you, the biggest danger lies in going out too fast. Enforced walking breaks will help you avoid this pitfall and will also help you to finish more comfortably.Finally, do

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan100--Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training

mins jogging Rest 45 mins jogging Rest Rest 35 mins jogging 1 hr jogging and walking. Week 5 20-min run Rest 50 mins jogging Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race

OR 5-7 x 10-sec hill sprints    Session 3: Easy run up to 90 minsWeek 8Session 1: 1-2 miles easy; 6-8 x 1 min at 3-5K pace with 1 min jog/walk; 1-2 miles easy     Session 2: 45 mins easy run; 4-6 x 60m strides    Session 3: MILE RACE OR TIME TRIALKey

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