10-12M steadyWEEK 9 5M easy 5M, inc 16 x 1 min fast, 1 min slow Warm up, then 2 x 2M (approx), timed, at threshold pace 5-6M easy Rest or 3M jog 1M easy, then 4-5M fairly fast, then 1M jog 10M steadyWEEK 10 5M easy 6-7M at a comfortable pace Warm up

up, 14 x 400m at 5K pace, with 60 sec recoveriesWed 6 miles easyThu 2 miles easy, 20 + 10 mins THR, 2 miles easyFri Rest OR 25 mins jogSat 3 x 2 miles at 10K paceSun 12-13 miles steadyTOTAL: 52-55 milesWeek SevenMon 6 miles easy, off-roadTue 8

As last week, but increase to 8 x 1 min fastDay 3 15 mins easy, 10 mins THR, then 10 mins steadySat 20 mins easy, plus 6 x 100m stridesSun Race, 5/6 miles – not too seriouslyTOTAL: 30 miles approxWeek ThreeDay 1 30 mins easyDay 2 As week 1, but 5 x

miles steady paceWed Warm up, then 3-4 x 1 mile at 10K pace, with 3 min recoveriesThu 6-7 miles easyFri RestSat 10 mins easy, then 20 + 10 mins THR, with 3 min recoveriesSun 10-12 miles easyTOTAL: 45 miles approxWeek SevenMon 2 miles easy, 2 miles

easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) or 13-15M steadyWEEK 10 5M easy, off-road 6-8M at a comfortable pace 2 x (8 x 200m) fast, on grass, with 1-min recoveries 6M easy, inc 1

lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

in bare feet, which strengthens the muscles of the foot. I had 12 different training activities then. They varied from 20-mile slow runs to 15 x 100m fast strides, and included fartlek, hill climbs, road repetitions (up to 5 x 2200m), weight training

it’s run at lactate threshold pace; it offers excellent mental and physical preparation for a 10K.Tulloh: The more I see of runners, the more I am convinced that it is their aerobic capacity which can be improved most. I went up to 15-20M runs when I