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

-4:00 Sub-4:15 Sub-4:30 Sub-4:30 Sub-4:30   Sub-5:00 Sub-5:00 Get you Round See schedules See schedules See schedules See schedules See schedules Of course, if none of these schedules

-40 2:45 - 3:00 Women 18-49 3:15-3:45 Men 41-59 sub-3:15Women 50-54 sub-4:00 Men 60-64 sub-3:30 Women 55-59 sub-4:15 Men 65-69 sub-4:00Women 60-64 sub-4:30Men 70+ sub-5:00 Women 65-69 sub-5:30 Women 70+ sub-6:30Charity placesCharities buy

that.  I will be back next year hopefully - I hope to get sub-5:00 and hopefully my husband will join me too.  I think I have inspired him!It was a great day, and a great thing to be part of!  Well done to everyone who took part. I hope that LOTTIE (I

:30 per mile). Right now, you should be used to running for 20-30minutes four or five times a week.For The Month Ahead...Your Goal A sub-55:00 10K or sub-44:00 5-mile race (Week 4). More...Your Theme You build your base. More...Week One (13M)Mon 2M (miles

mile) Right now, you should be running at least 35-40miles per week, over six or seven sessions.For The Month Ahead...Your Goal A sub-38:00 10K or sub-30:00 5-mile race (Week 4). More...Your ThemeYou build your base. More...Week One (37-42M) - all

Weekly schedules and motivation – our free marathon emailVirtual forum training groups: sub-2:45; sub-3:00; sub-3:15; sub-3:30; sub-3:45; sub-4:00; sub-4:00 v2; sub-4:30; sub-5:00; Hard TrainingHow fast could you run? – Our race-time predictorEven one practice

:00 per mile). Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop.For The Month Ahead...Your Goal A sub-50:00 10K or sub-40:00 5-mile race (Week 4). More...Your Theme You build your base. More...Week One

Marathon course. Matt is just 54 seconds away from a sub-3:00 PB, but this year he’ll be leading runners around at the more sedate pace of sub-4:30.  Sub-5:00 (11-minute milers) Andy Collier After making his RW pacing debut in 2008, leading

PaceChanged('slow', paceM * 1.167);subPaceChanged('steady', paceM * 1.04);subPaceChanged('brisk', paceM * 1);subPaceChanged('fast10k', paceM * 0.958);subPaceChanged('fast5k', paceM * 0.916);subPaceChanged('fast', paceM * 0.885);}function subPaceChanged(tpe, paceM){var pace