, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if you’re on the track). This should

you can enter online nowForum: What 5K pace to aim for?Q&A: What speedwork should I do for my first 5K? --Try a 10K...The country’s favourite distance, and another excellent first-race option. 10K schedules Two-week, four-week and eight-week schedules

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

Standfirst: Author: Pics:Issue date: oct01 / panel from racingbasics.htmlKeywords:--Throughout your running life there’ll be races that you’ll look back on and think, “What the hell happened there?” Here are the answers to a few of those head

:I’ve got the speed but not the enduranceI’ve got the endurance but not the speedI can’t stand speedworkI’ve never raced that far beforeHow should I pace my race?What time should I aim for? 10K Q+As How often can I race 10Ks? Can I be in good form for 10

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

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

Q I’m a 33-year-old female, and after being collected by the ‘slow police’ after 19 miles in last year’s Berlin Marathon, I’m desperate to get my time down in this autumn’s race. I guess I should do speedwork but I don’t know what my targets should

to race,’ says running coach Pete Rea. That education includes workouts that prepare you to run negative splits (running the second half of a race faster than the first), expose you to different terrain and fortify your body for the rigours of running fast

devoted to sharpening your legs with some speedwork, and finally as the race draws close, a perfectly timed taper to ensure you're full of energy and raring to go.Each mesocycle should be between four and eight weeks long. If you need to build up your