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.

This should be a comfortable conversational pace and should make up the bulk of your weekly running. It will include warming-up and cooling-down before and after harder running sessions and races, which you can log in your Good Run Guide Log Book as Multi-Part runs. 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. 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. Due to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed. Spread out your training sessions across the week so that you don't do two consecutive hard sessions.

Example Weekly Training Schedule

The following table describes a number of common types of running and the benefits of each. It also sets out our recommended guidelines on effort levels and distance for medium distance runners (running distances between 3 miles to 10 miles) who are aiming to improve performance. 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. Learn to judge how easy it feels - You should be able to hold a conversation while running at an Easy pace and should be able to run at the same speed for at least 20 minutes at a Tempo pace. If you are finding it very hard to do this or you are finding it very easy, adjust your speed as necessary, using a stopwatch to pace yourself if it helps. Over time you will get used to judging how fast you are running, even without the aid of a stopwatch.

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. Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes. The calculation uses data collated by the World Association of Veteran Athletics, to adjust your performance for age and gender. It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30). 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.We recommend Easy rather than Steady Runs as part of a training schedule aimed at performance improvement. However, if you would like to include Steady Runs in your tarining, we suggest that you substitute them for some of your Easy runs. 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.

Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run.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) The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY

You should only follow these guidelines if you are already reasonably fit e.g. you can run 5km without stopping. 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. Select a race where your finish time reflects your current performance level and where the race is of a simailar type (hilliness and terrain) to the one you plan to run, as this will improve the accuracy of the prediction (i.e. don't choose a hilly cross-country race if you are predicting a time for a flat road race). Age-Grading is a way of measuring your running performance taking into account your age and gender. It enables you to produce a percentage score for each run based on how old you were when you did the run. It also takes into account your gender so you can use the percentage score to compare your performance with other runners, regardless of both age and gender. What is Age-Grading Age-Grading is a way of measuring your running performance taking into account your age and sex....you can effectively score every run you do.Select the Saved Route you want to edit and then simply continue drawing. New points will be automatically added to the end of the route. You can save the extended route with a new name. 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. These training levels are recommended by Good Run Guide for medium distance runners and are general guidelines only. 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 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.