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

Product Information

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. 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.

Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. Comparing with other Runners - By factoring out age and sex it is possible for two different runners to compare their performance for the same run on even terms, enabling people to compete with each other regardless of age and sex. You will often find that Running Clubs talk a lot about Age-Grading as it provides a way for Club Members to compare their race performances, irrespective of how old they are. 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. 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.Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes.

Warm-up and cool-down - Always remember to warm-up and stretch and cool-down and stretch before and after any exercise. The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY 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.

General Training Tips

When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run. 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