10k get round improve running economy moderate

Before you start you need to get along to your GP for a health check and to ask if you are okay to go into the programme which has you running 5 days per week. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Look for tips on the injury prevention section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

This week's training plan is for the 10k runner aiming to get round. The focus is on improving running economy and the training load is moderate. During your efforts you should imagine you have a helium balloon attached to the top of your head so that you 'run tall'. Your hips should be high. Each time you strike the ground your centre of mass should be directly above the part of your foot that you land on. Try to land on your forefoot. Your shoulders should be relaxed and your arms should swing back and forth and not across the body. The focus shouldn't be on running fast but on running relaxed.

by Jackie Newton, UKA Level 3 endurance coach and runbritain online editor.