-downThu 6 miles easyFri Rest OR 25 mins easySat 15 mins easy, 15 + 10 + 5 mins THR, with 3 min recoveriesSun 12 miles easyTOTAL: 50 miles approxWeek ThreeMon 7 miles fartlek, alternating 1- and 2-min burstsTue 6-7 miles easyWed Warm up, 8 x 1000m at 10K

miles steady paceWed Warm up, then 3-4 x 1 mile at 10K pace, with 3 min recoveriesThu 6-7 miles easyFri RestSat 10 mins easy, then 20 + 10 mins THR, with 3 min recoveriesSun 10-12 miles easyTOTAL: 45 miles approxWeek SevenMon 2 miles easy, 2 miles

session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K

easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) or 13-15M steadyWEEK 10 5M easy, off-road 6-8M at a comfortable pace 2 x (8 x 200m) fast, on grass, with 1-min recoveries 6M easy, inc 1

10-12M steadyWEEK 9 5M easy 5M, inc 16 x 1 min fast, 1 min slow Warm up, then 2 x 2M (approx), timed, at threshold pace 5-6M easy Rest or 3M jog 1M easy, then 4-5M fairly fast, then 1M jog 10M steadyWEEK 10 5M easy 6-7M at a comfortable pace Warm up

mins THR, 3 mins jog, 10 mins THRSun 10-12 miles easyTOTAL: 35 milesWeek SevenDay 1 35 mins fartlekDay 2 Warm up, then 10 x 400m with 90-sec recoveries, 10 mins jogDay 3 35-40 mins steadySat Warm up, then 4 x 5 mins fast, then 13 mins jogSun 2

bursts 3M on grass Warm up, then 10K race, then 10 mins walking or joggingWEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you likeWEEK 9 3-4M easy, on soft ground

lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90

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