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: 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

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

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest

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: racing secrets bookletKeywords:uan99-->This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster

knees (high skipping)Leg extension and pull downHeel kickingBoundingFast armsA normal session, done as part of the warm-up for a track session, would involve 4 x 30m of each drill plus 4 x 15 seconds of fast arms.FlexibilityLack of flexibility and lack

during the first part of the training period – not necessarily by eating less, but by eating better. As you increase your training, you will naturally burn more calories, which will help. Regarding the speed sessions, after a warm-up, run 50 metres four

 introducing short, speedier bursts into your normal easy runs. Here’s a sample session for running a faster 5K: after an easy warm-up, run at your intended race pace for one or two minutes, followed by two to three minutes of easy running. Start by adding two