Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows

endurance rather than speed training – so swap time on the track for long runs and hikes on similar terrain to your race.You'll be running longer, so your body will need more time to recover. Without enough rest days, those crucial long runs will tire you

when you should be easing off: a three-week taper will leave you in the best possible shape to run the race you want, and enjoy it.Marathon strides: Five next stepsSchedules and more; your complete training partner – our Big Marathon Index

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

down glucose to form, ultimately, lactic acid, with no oxygen required.This anaerobic process is the most important source of energy during the first minute of your race, and it continues to be essential throughout. In the 10K you walk (or rather run) a

at race pace or a little faster, and, eventually, two or three runs at an easy, comfortable pace. To start with, add an easy run, with the option of tempo sections, to your current schedule. Once you’re used to this, you can contemplate the addition

Q I’m not running the Flora London Marathon this year, opting for a summer marathon instead. I have run under 3:30, am pretty sure that I can manage a sub-3:10, but would really love a crack at sub-3:00. How do I know what to aim for, and am I

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

to keep you afloat. One study found that runners who did deep-water running for six weeks experienced no drop in performance when they came to race again.Step right upUse the Stairmaster for a no-impact workout. Stair-climbing mimics uphill running, which

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