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

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Due to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed. The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY 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. 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. However, if you want to train for medium distance races and achieve your best possible performance for the time spent training, a good goal is to run between 15 and 40 miles a week (depending upon time constaints, the speed you run, and how well your body copes with training). Always monitor your own health and tiredness levels each week so that you don’t overtrain. Also, cross-training such as cycling, swimming and strength training, can have a beneficial effect, so it is worthwhile considering adding this to your weekly schedule if possible.

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

One of the best ways to improve your overall running performance is to combine several different types of running into a structured weekly schedule. By doing this you will improve different aspects of your fitness, provide greater opportunity for recovery between training sessions and reduce the risk of injury. In addition, not only will it help to better condition your body for running, it is likely to provide added interest and variety to help keep you motivated. You should only follow these guidelines if you are already reasonably fit e.g. you can run 5km without stopping. 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.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. 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

These training levels are recommended by Good Run Guide for medium distance runners and are general guidelines only.

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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. 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. 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). 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. 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.

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. If you use the Good Run Guide Log Book, we can analyse races you've logged to estimate your Performance Degradation Factor. 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. 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.

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. 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). Spread out your training sessions across the week so that you don't do two consecutive hard sessions.