The above advice provides a guide to a developing a regular weekly training schedule but if you are planning a race, you should consider developing a longer-term schedule that builds your training over time with the race date as a goal. The following table provides some general advice on developing a longer-term training schedule for a medium distance race (3 to 10 miles). You should use this in combination with the training pace guidelines above and should recalculate your target paces as your training progress. 8 - 12 WEEKS Use our Training Pace Calculator (see below)- This will suggest a target pace and weekly distance for each type of run based on a recent race result and the total distance you run each week.

Motivation - As we get older it is reasonable to expect that we won't be able to run at the speeds we achieved when we were young. This can be demotivating for runners who are 'past their peak' even if they are running well for their age. So, rather than focusing solely on how fast you are running, it can be more motivating to focus on your Age-Graded performance.One of the most common ways to categorise running is by how fast you run. However, "fast" means different things to different runners, so in general terms it is best explained by how hard you run, i.e. the level of effort or the intensity of the training session. Why is Age-Grading useful? ...it is possible for two different runners to compare their performance for the same run on even terms...regardless of age and sex. If you select "All Time" from the drop-down list above then the PB's listed will be your best times ever logged for each route. To show your Season PB's select the year you are interested in. This will show your best times logged that year for each route logged more than once in that year.

When you move your mouse over the map, the cursor is changed to a cross-hair shape to make it easier to plot points accurately. If the cursor dissapears, it is possible that this cursor icon is missing from your computer under your current 'Mouse Scheme'. Try changing the Mouse Scheme - select Mouse from the Windows Control Panel, select the Pointers tab and then choose another Scheme from the list (e.g. Windows Default) Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes. Select the Saved Route you want to edit and then simply continue drawing. New points will be automatically added to the end of the route. You can save the extended route with a new name. We recommend Easy rather than Steady Runs as part of a training schedule aimed at performance improvement. However, if you would like to include Steady Runs in your tarining, we suggest that you substitute them for some of your Easy runs. Spread out your training sessions across the week so that you don't do two consecutive hard sessions.The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY The Long run can be increased if you are training for a longer race, but limit the time to under 2½ hours. One of the best ways to improve your overall running performance is to combine several different types of running into a structured weekly schedule. By doing this you will improve different aspects of your fitness, provide greater opportunity for recovery between training sessions and reduce the risk of injury. In addition, not only will it help to better condition your body for running, it is likely to provide added interest and variety to help keep you motivated.