Standfirst: A repeatable 2-week build-up to a sub-60 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan92--Preparation phase (3-4 weeks)Gradually increase your weekly mileage to 40M, based on 6 training runs per week

a long, two-and-a-half-hour run in Week 7. The schedules also suggest you finish Week 8 with a race. Race flat-out if you’re racing up to 10 miles, or run at your intended marathon pace if you’re running a half-marathon. If you race flat-out, try

."Rest/XT:Take a rest day, or do moderate cross-training activity.m:Metresmi:MilesBACKGROUND AND SPECIFICATIONSThe RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a

Standfirst: A repeatable 2-week build-up to a sub-80 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:--Preparation phase (2-4 weeks)Increase your weekly mileage to 20-25M, based on 4-5 training runs per weekIntroduce one fartlek

Snowdonia Marathon: a 900ft climb over four miles"You can run London, Paris, New York every year - but to feel you have really 'run' a marathon, try Snowdonia. When you finish, you know you have run a proper 26.2 mile race. Best in the World

-to-rate list of race series and multi-stage events. 1 Race For Life Series, from MayWith over 300,000 runners, many first-timers and £17.5 million raised, Cancer Research UK Race for Life is the best thing to happen in running over the last decade.2 Cancer

that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNER’S WORLD, a good book, or an accredited coach at your local club, that’s ideal. It will be a tried

' Index - full of advice and basic get-started programmesOtherwise, start with the three key sessions of any runner's week.Then, a basic guide to speedwork (once you're running regularly, this will make the single greatest difference to your race).If you

1983 London Marathon winner Mike Gratton has been voluntarily advising runners live on our forums since 2004. This marathon training programme forms the core of his advice for anyone seeking to run seven days a week. It's suitable for men and women

secs uphill 8M at brisk pace Rest or 3M, jogging only 10M – inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K