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

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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. 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. Vary your training over time with new goals - Don't continue with the same weekly schedule for months on end or you could get bored, disillusioned or even injured. It's a good idea to base your training around a specific goal or race; choose a goal, train towards the goal, then allow some recovery time (perhaps just running at an Easy pace for a few weeks or alternative exercise), and then set a new goal.

As your score is a comparison with World Record times don't be dissapointed if it is a long way from 100%. As a general guide, if your percentage comes out as 90% or above then either your watch has stopped or you can count yourself as World Class! Over 80% is typically National Class, over 70% is Regional Class and over 60% is local Class.

The Long run can be increased if you are training for a longer race, but limit the time to under 2½ hours.

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.The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY We recommend that you aim to build in one long run per week to be run at an Easy pace. If you are training for a medium distance race, this should be geared to the length of the race and how far off it is; you should be able to comfortably run the race distance as your long run as you get near to the date of the race. This factor reflects your ability to maintain your average speed as the length of the race increases. This varies for different types of runners. Ultra-distance runners tend to have very low factors (as low as 3%) while sprinters have very high factors (as high as 30%). Our suggested default value is 8% - in rough terms, this means that your speed declines by about 8% when the distance doubles.

If you are not quite at this level, take a look at our Beginners Guide to Running article, which also contains a Beginners 5K Training Plan.

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Adjust your training pace for strong headwind or difficult terrain - Bear mind that the paces recommended by our Training Calculator are based on running on flat, even surfaces, without a headwind. If this is not the case, you should aim for a slower pace so that you are still running at your target level of effort. If possible, try the pace out on a flat route in good conditions to get used to the level of effort required. This will help you to judge the right level of effort when conditions are more difficult. These maps have been put together using open source mapping to highlight cycle paths and routes. They can often provide better detail for offroad mapping of runs and cycle rides than other sources but may be incomplete in some areas as the maps are still under construction. This is hard running at near maximum effort and should only be undertaken for short periods at a time. Generally, Interval sessions should be around 2-5 minutes bursts each with equal or less time of slow recovery jogs in between. Fartleks are sessions with intermittent hard and easy running, with varied length bursts and slightly shorter recovery times in between than with Interval running. This is very much dependent on your personal goals, your current level of fitness, the time you have available and most importantly, how much your body can cope with; there is no set recommendation that suits everyone. Motivation - As we get older it is reasonable to expect that we won't be able to run at the speeds we achieved when we were young. This can be demotivating for runners who are 'past their peak' even if they are running well for their age. So, rather than focusing solely on how fast you are running, it can be more motivating to focus on your Age-Graded performance.

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 Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. 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. If you select "All Time" from the drop-down list above then the PB's listed will be your best times ever logged for each route. To show your Season PB's select the year you are interested in. This will show your best times logged that year for each route logged more than once in that year.

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. When you move your mouse over the map, the cursor is changed to a cross-hair shape to make it easier to plot points accurately. If the cursor dissapears, it is possible that this cursor icon is missing from your computer under your current 'Mouse Scheme'. Try changing the Mouse Scheme - select Mouse from the Windows Control Panel, select the Pointers tab and then choose another Scheme from the list (e.g. Windows Default)

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