mcColgan winning 51

Weekend update

On the roads there were superb performances especially by the top British women. Eilish McColgan continued her purple patch with an awesome display at the Great South 10 mile event with a UK best performance eclipsing Paula Radcliffe's previous best time. Laura Inglis was in sub 32-minute 10k form and another Scottish star, Adam Craig ran a sub 29-minute 10k in Knutsford.

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Great Langdale start

Tapering for your race

You've put in the miles, the speed and strength work and race day is fast approaching so all there is left to do it to taper. Tapering for your race is one of the most important parts of your preparation. When the gun goes off it is important that you have some zip and the way to find that zip is to ease off the training in the days, or maybe weeks, leading up to the race.

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Fastest 5000m ever by a British Runner

Top tips for starting speedwork

Having tackled a distance event successfully you will probably now you want to run it faster. That means you will have to do some speed work. Here, we offer some key pointers to help get you to the finish line faster.

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