The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY 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.

Good Run Guide brings you another Wednesday evening trail race series. The races are 5 miles each long and loosely based on one of our recommended running routes through scenic and sometimes challenging parts of Wimbledon Common. They start at the iconic windmill and offer a mixture of adventure, fun and challenge all set within the lovely Wimbledon Common and completely traffic free. However conveniently there is a large free car park at the start. Spread out your training sessions across the week so that you don't do two consecutive hard sessions.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.

It is possible to run as little as 10 miles per week and still achieve a good level of fitness and participate in shorter distance races. However, if you want to train for medium distance races and achieve your best possible performance for the time spent training, a good goal is to run between 15 and 40 miles a week (depending upon time constaints, the speed you run, and how well your body copes with training). Always monitor your own health and tiredness levels each week so that you don’t overtrain. Also, cross-training such as cycling, swimming and strength training, can have a beneficial effect, so it is worthwhile considering adding this to your weekly schedule if possible. How much running should I do each week? It is possible to run as little as 10 miles per week and still achieve a good level of fitness and participate in shorter distance races.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. Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes.

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 Due to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed.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.