, then 8 x 30 secs uphill, jog down Rest 5M steady, cross-country or parkrun 9M slow Week 2 (31-35M) Rest or 4M easy 5M - warm up, then 3M at a brisk pace, timed. Warm down. 5M steady 5M - warm up, then 8 x 90 secs fast, 90 secs

  Mon Tue Wed Thu Fri Sat SunWeek 1 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down Rest or 5M easy 6-7M steady, off road 9-11M slow, no pressureWeek 2 5M easy Warm up, then 3-4M at a brisk

Sat 15 mins easy, then 5 x 1 min fast, 2 mins slow, then 5 mins recoverySun 7-8 miles steadyTOTAL: 35 miles approxWeek TwoMon 5 miles easyTue 5-6 miles steady paceWed Warm up, 3 x 4 mins fast, with 4 min recoveries, then 10 mins jogThu 6 miles easy

-6M at 80% max 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down 5-7M easy, inc strides 2M easy, 2M fast, but not 100% Rest 60 mins mixed fartlek 8M easyWeek 2 5-6M with gradual acceleration 2M warm-up, then 5 x 1000m

fabric to keep the chill out and this is effective. A potential problem is that the Windstopper is so effective that on all but the coldest of days it warms up very quickly and you can end up a little hot-headed. So, if you don't mind looking like

of the warm-up. Yes, the warm-up. The class hasn't even started yet; your body is still loosening up, and this posture is designed to help warm up your quadriceps, hamstrings, knees, calves and ankles. Prepare for serious lactic acid burn in your quads

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

, working hard on the hills 5M easy 6-7M, inc 8 x 1 min fast, 1 min slow in the middle Rest or 3M jog Warm up, then 5M fairly fast. Warm down 8-10M steadyWEEK 3 6M easy 6M fairly fast, then 1M easy 4 x 5 mins, with 4-min recovery jogs 5M easy Rest or 3M jog

cold) to insulate the body, and a protective jacket. This lot should keep you warm as you start your run, but as you warm up you might feel the need to shed layers, so wear a jacket with removable sleeves and put them in your pocket; or one that folds

to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 35- to 45-minute 10K)   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 5M easy, inc strides 2-3M warm-up, then 8 x 400m or 70