How to get motivated if you really, REALLY don’t feel like running
How long it actually takes up to build up to running a 10K
What you wear will make you in smarter - and faster - not harder
The three stages of getting to 10km
Base training is all about building up your easy running and getting your ligaments, tendons and muscles stronger for harder work in later stages.
Quality running is where we add in some tempo running, progressive running and hill work. This phase will help you adjust to harder running, make you stronger and increase your mileage.
Race Phase is the final stage and this is where we get to run fast. Everything we have done in the previous stages have led to this. I'd generally set shorter, harder runs and also include some longer runs, which will integrate interval training at race pace.