Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85-->In the RUNNER’S WORLD editorial offices a

schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

enable you to try a 10K race. In the autumn you might move over to more indoor and less outdoor work, and in the winter you might reduce the exercise load to one run, one swim and one gym session. There are endless permutations, but I advise that you do

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

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

. With a sub-3:00 target I started the race at 6:30 pace (to allow for a little slowing), which I maintained perfectly through 10 miles and the halfway point. Then people started to pass me, and by mile 19 I was running at 7:45 pace and still slowing. I

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:-->Target Time: sub-60 mins or below. Mileage: 50-70 per weekThe week’s total is usually over 50 miles, but an extra 4-mile run, four mornings a week, will bring it up to 70

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:-->Target time: 70 minutes plus. Mileage: 30-35 per week (3 weekdays plus weekends)If you’re planning to be slower than 80 minutes, follow these schedules at your own pace

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:-->Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest