PB for 10K: 1:06 Half-Marathon: 2:28 Marathon 5:49 Strengths: Determination; not afraid to ask for support from friends; listening and taking in everything I'm told; passionate about encouraging new people to start. Weaknesses: Lack

: 1 PB for 10K: 1:30 Half-Marathon: 3:17 Marathon 5:58 Strengths: The courage to start and the determination to finish. Weaknesses: Chocolate (but only the good stuff!) Did you

With one week left until my running leg of the Hyde Park Triathlon, I visited Bupa's London branch for a fitness assessment. The aim? To find out if I've got the potential to run a sub 20-minute 5K at my current level of fitness and if not, then how

the first 20 miles for the sport and the last 6.2 for yourself. There are very few experiences in our adult lives that compare to finishing a first marathon. Savour the last 10K. Wave to the crowds and thank the marshals. After all, you know this marathon

for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a

of 25 miles.Sub-2:15 (race pace: sub-10:18 per mile).Target times: 2:00 to 2:14. You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.Sub

session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x

half-marathon; sub 43 minutes for 10K.Sub-3:45 Starts at around 25 miles per week; you ought to be able to run for 1:15 non-stop. Eventual standard: sub-1:45 for a half-marathon; sub 46 minutes for 10K.Sub-4:00 Starts at around 20 miles per week

Standfirst: A repeatable 2-week build-up to a sub-70 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:--Preparation phase (2-4 weeks)Increase your weekly mileage to 30-35M, based on 5-6 training runs per weekIncrease your weekly

with the end result - a new PB by three minutes! I'm definitely going to continue taking a crack at sub-3:00 though. Read more Rich Kenington (aka RichK) Finish time: 4:04:54 (Target: sub-3:30) PBs: Half-marathon 1:19, marathon 3:18 Target: 3