of the site yet, you'll have to do that before you can sign up to the newsletter. You can register here.What to look forward to:Which target to aim forWeekly schedules (from sub-3:00 to run-walk)Speedwork for marathonersHow long you really need to runAre you

marathon, the 10K is still an aerobic event, so training should follow the classic lines of developing and maintaining an aerobic base then adding relevant speedwork on top. The legendary coach Arthur Lydiard advocated building a base of long, steady runs

schedule from week to week and alternate your route or running partners to boost your motivation. If you're focused on an ambitious goal, such as a first race or a new distance, alternate focused weeks - complete with hills, long runs and speedwork

constant (1:45 for a half-marathon and 45-50 minutes for 10K). Eighteen months ago I joined a club, trained properly (speedwork, hills and long runs) and trained outside my comfort zone. At 43 years old I ran a 1:40 half-marathon and WILL beat 40 minutes

marathons, speedwork is vital. Not only will it make you faster, but over time it’ll reduce your production of lactic acid. That’s the stuff that flows through your muscles and causes those heavy legs.Don’t go overboard with speedwork, though

will pound your body. Running tracks are okay for speedwork – although they are draining on the mind – but avoid them for recovery runs or fitness running. Grassy areas are the softest surface to run on, but they can be uneven. Perhaps the best surface is a

Maximum speed and incline Be sure to think about how fast you’ll need the machine to go. If you can run close to 40 minutes for 10K, you’ll almost definitely want a machine that’s capable of over 10mph for speedwork. Faster machines tend

week to 45-50 miles. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.We have three eight-week schedules:3 times a week (Approx 45- to 60-minute 10K)5 times a

was absolutely slaughtering my PB, I was just so focused on sub-5:00 that one little problem became a mountain. It was a real struggle from then on.I’ve learned so much over the last few months – about nutrition, about running to a plan, doing speedwork and hills

injury would never let me put a full effort into speedwork. Anyway, come 10 miles on race day, an agonising shot of pain tore up my right leg into my buttock and brought me to my knees. I had to pull out, limp a mile to the nearest Tube station