course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85--In the RUNNER’S WORLD editorial offices a

These schedules run for 10 weeks and cover three broad bands of runners. Band one: Sub-1:25This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

enable you to try a 10K race. In the autumn you might move over to more indoor and less outdoor work, and in the winter you might reduce the exercise load to one run, one swim and one gym session. There are endless permutations, but I advise that you do

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

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

schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

. If you have no idea of your race form and you haven’t been running three times a week or more in the last six months, we'd advise you follow the Get You Round schedule.   10K 10 Miles Half-Marathon Get You Round 60 mins+ 1:38+ 2:11+ Sub-4:30 51

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle