The chances are, when you started running, your goal was simple - run more, walk less. Inevitably, as you progress, you expect more from yourself. But some runners avoid stepping up the intensity, citing a range of anxieties. Here's how to free

Tue 45 mins: run 3 mins, walk 1Wed 55 mins: run 3 mins, walk 2Thu RestFri 55 mins: run 3 mins, walk 1Sat RestSun 2hrs 20 mins: run 4 mins, walk 2Week SixMon RestTue 45 mins: run 3 mins, walk 1Wed 60 mins: run 3 mins, walk 2Thu RestFri 60 mins: run 3 mins

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

and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target

training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.Also, some race experience at the 10-mile and half-marathon distances can serve as dress

only those nuggets that are most important for them to learn in our 10 weeks together.The full version of this article contains those 15 lessons. Think of them as crib sheets for your basic ‘running course’. Learn them, and you can make it through your

-beating - in words normal people can understand.10 Dos and Don'ts Want a short and sweet guide you can remember? Here are 10 beginner commandments - in a nutshell.60-Second Guide Index Ten bite-sized articles packed with years of running know-how.It's Good To Walk

reaching four sets of 10 minutes by the last few weeks of your plan.1 x race-pace practice run, for example 10-15 minutes easy, 20-30 minutes at race pace, 10-15 minutes easy. This could start as a 30 minute run with 10 minutes in the middle at race pace

paceSep 25 (Tue) 60 mins run/walkOct 1 (Tue) 30 mins run/walk at a faster paceSep 5 (Wed) RESTSep 12(Wed) RESTSep 19(Wed) RESTSep 26 (Wed) RESTOct 2 (Wed) RESTSep 6 (Thu) 60 mins run/walkSep 13 (Thu) 45 mins run/walk at a faster paceSep 20 (Thu) 60 mins

Getting Started: Exercises“You need to take a few steps back from where you are now,” says Lee Saxby. “As a baby has to learn to walk, so you need to acquire – or regain – new motor skills before you are ready to run barefoot.” Here’s how...1