Good Run Guide: 40 Great Scenic Runs in England & Wales

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Learn to judge how easy it feels - You should be able to hold a conversation while running at an Easy pace and should be able to run at the same speed for at least 20 minutes at a Tempo pace. If you are finding it very hard to do this or you are finding it very easy, adjust your speed as necessary, using a stopwatch to pace yourself if it helps. Over time you will get used to judging how fast you are running, even without the aid of a stopwatch. The Long run can be increased if you are training for a longer race, but limit the time to under 2½ hours. 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 Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. If you are a medium distance runner and your goal is to improve your running performance, you can calculate a recommended weekly training schedule using our Training Pace Calculator. Enter a time from a recent race and the distance you run each week and we will suggest a training pace and weekly distance for each type of run. If you haven't run a race recently then we recommend that you map out a 5K flat route using our Route Measurer and run this as a time trial to estimate your current race pace. TRAINING PACE CALCULATOR

These training levels are recommended by Good Run Guide for medium distance runners and are general guidelines only. Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes. Review and recalculate - As your performance or weekly distance changes, recalculate your target paces so that you are training at a level that reflects your current ability. Due to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed.The Good Run Guide Log Book also takes into account the hilliness of the run when calculating an Age-Graded percentage, so you can fairly compare your performance between runs, regardless of how hilly there are. This means you can effectively score every run you do. This should be a comfortable conversational pace and should make up the bulk of your weekly running. It will include warming-up and cooling-down before and after harder running sessions and races, which you can log in your Good Run Guide Log Book as Multi-Part runs.

If you are relatively new to running it is not always easy to translate the target level of effort into how fast you should run. 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. Predicting Race Times - You can use you current Age-Graded percentage as a method of predicting finish times for races.Spread out your training sessions across the week so that you don't do two consecutive hard sessions.