Warm up, then 3 x 1 mile at 10K pace, with 5-minute restsDay 3 6 miles easyDay 4 As Day 1, on a different routeDay 5 RestDay 6 6 x 800m OR 6 x 3 minutes, with 2-minute recoveriesDay 7 1 hour easy, off-roadIf your goals are shorter, track-based distances
Concentrate on doing the things you enjoyWeve all been through it. It starts with a reluctance to change and get out of the door; it continues with a feeling of lethargy during the warm-up. Some days you manage to overcome it and get stuck
, I had paid my entry fee and I hadnt got anything else on that weekend, so I took the train to London and the tube to White City. I warmed up in my jeans and sweater, as I had lost my only tracksuit and couldnt afford another one, and I ran in bare
and incrementally and be realistic about the goals you set yourself. Mix the intensity of the sessions and ensure that you integrate rest days into your programme, no matter how motivated you are to improve. Ensure also that warming up, stretching and cooling down
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 RUNNERS WORLD editorial offices a
