strides Race – 10-20K, plus warm-up and -downFINAL WEEK 8M easy Warm up, then brisk 4M 6M, inc 6 x 1 min fast, 2 mins slow 5M easy Rest or 3M jog 25-30 mins easy running and striding RACE DAYPace Key

  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

of the best winter warmers.Concurve Scub Running Cap – £18With the rim of this hat curving down over the ears there is something faintly medieval about its look. It does, though, guarantee warm ears on frosty mornings. The hat uses Gore's Windstopper N2S

mins fast Rest or 3M jog 5M fartlek, inc 10 x 30 secs fast, 1 min slow Rest Warm up, then timed run of approx 3M.. Warm down 7-8M steadyWEEK B 5M easy 6M, inc 2 x 1M fast 6-7M steady 6M, inc 8 x 1 min fast, 2 mins slow Rest Rest or 3M jog Race – 10K

feeling cool, but soon warmed up. However, it did seem to cool down mid-run before warming again towards the end, which was confirmed by the temperature readings."Overall The thermometer showed the Mizuno was efficient, as the final reading was just over 1.5

Base Layer £10We say The bright colour of Crane Sports’ short-sleeved comfy base layer proved popular with our (female) tester. The mid layer (available with a v-neck, crew or standard collar) was warm and soft but the seams could irritate if worn next

day, and Brooks Vapor-Dry fabric ensures you won't become too sweaty if the weather warms up. They have a small internal key pocket and flatlocked, offset seams to prevent chafing.Contact www.brooksrunning.co.uk; 01903 817 009Pearl Izumi Therma Fleece

good rule of thumb to avoid overheating is to kit yourself out as if it were 10ºC warmer. Wind  affects your body's ability to control its temperature by sweating, so wrap up warm on windy days. A buff will shield your face and keep you breathing

single layer, with a loose fit. The fleece is not too thick, and it has stretchy panels under the arms for ease of movement. Our tester commented that it felt heavy for fast running, but it would be a great warm-up top.Contact www.nike.com

It was the most talked-about new race of this year. It took 9000 runners round the legendary Grand Prix motor racing track at Silverstone, Northants. It's the official warm-up race of the Flora London Marathon - and most importantly, it was a