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

use your last runs to throw in some light, easy strides to stretch your legs, and stretch well afterwards.You aren’t thirsty enough to drink Force yourself – you won’t be able to make up for it in the morning before the race. Sip often. And avoid

to work out the best footing, slow down and keep your stride quite short for better balance.What to expectYour muscles and tendons must continuously adjust  when running on uneven surfaces, so it's common to feel some soreness in your ankles, calf muscles

close to race day - something may not agree with you and you could end up with some digestive issues that put you off your stride for race day or, worse, mean you have to pull out of the race. So all experimenting should be done during training; also

med/2 med-hard) Sun Rest WEEK FOUR Mon 2 - 4M Tue 4M, then 6 x 100m strides Wed Rest Thu 5M, then 4 x 200m at 5K pace Fri 2 - 4M Sat Rest Sun 5M raceWEEK FIVE Mon 2 - 4M Tue 5 - 6M, then 6 x 200m at 5K pace Wed Rest Thu 4 x

or energetic may leave you tired on the big day.   Mon Tue Wed Thu Fri Sat SunWEEK 1 5M easy 7M steady 4 x 1200m (or 4 x 4 mins), with 3-min recoveries. Warm down 6M easy Rest or 3M jog 6-8M steady, inc a few strides 8-10M easyWEEK 2 5M easy 7M hilly run

he also knows a fair amount about the human side of running. And his research consistently points to one simple conclusion: to run faster, you need to apply more force more quickly with each stride. This will increase your stride length while you

changing terrain means that each foot placement is subtly different, so you don't tend to develop the repetitive injuries experienced on roads."The ascents will make you more powerful and the descents are just as useful: the balance and stride

have warmed up properly and run the first two or three miles sensibly, you will be more relaxed and will suffer less. If your legs hurt, don’t ignore them, but focus on them and try to relax a little or change the stride length. If your breathing hurts

(40M)Mon RestTue 6 of 1M jog and strides, then 10 x 400 mins, with 200m (1-min 30) jog recoveries, then 1M jogWed 8M (75 mins) slowThu 7M (60 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 16M (2hrs 30) slowWeek Eight (35M)Mon RestTue 5M of 1M