Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted

is that you'll never have to think about what to do on a particular day. You get up, your session is there; you do it. Perfect.You may have seen these Runner's World programmes on the Race for Life website already:The beginners' six-week plan, based on a run/walk

5 restSat Mar 6 40 mins easy (approx 3.5M)Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial Penguin Plan Run/Walk Schedule The Penguin Plan Run/Walk Schedule  Mon Mar 1 RestTues Mar 2 45 Min Run 4 mins/walk 1 min (x9)Wed Mar 3 40 Min Run 3 mins/walk

If you’ve been training for weeks, you’ll want to make the last workout before your race count. Studies indicate the best way to prepare for a race is to reduce the volume of your running (mileage) while maintaining the intensity. These four

The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need

of the site yet, you'll have to do that before you can sign up to the newsletter. You can register here.What to look forward to:Which target to aim forWeekly schedules (from sub-3:00 to run-walk)Speedwork for marathonersHow long you really need to runAre you

Cutting back on volume and intensity for a race seven days away may seem obvious, but many runners still get it wrong. So, for the perfect taper, just do this:Sat/Sun 75 per cent of your long run (if it’s usually 10 miles, run 7)Mon 20-30 minutes

Standfirst: A repeatable 2-week build-up to a 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan94-->Ten is a nice round figure. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

, while men can take on events like the Cancer Research UK Run for Moore and Everyman Keep Your Eye on the Ball races. Charity races are a friendly, inclusive introduction to running – and will leave you feeling very proud both of your progress as a runner