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

, 10 mins jogWed Warm up, then 12 x 400m at 5K pace with 90 sec recoveriesThu 5 miles easyFri RestSat 20 mins easy, plus 6 x 150m stridesSun Warm up, race 5-8 miles, 10 mins jog recoveryTOTAL: 33-36 milesWeek SixMon 6 miles easy, off-roadTue 7

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

easySat 15 mins easy, plus 6 x 100m strides Sun Race 5-8 miles OR 10 miles steadyTOTAL: 28-30 milesWeek SixDay 1 40 mins easyDay 2 Warm up, then 3 x 1 mile with 3-minute recoveries, then 10 mins jogDay 3 5-6 miles steadySat 10 mins easy, 15

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

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

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

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