Each finisher receives a mug, chocolate bar and fruit. There are series and individual medals/prizes.

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. Warm-up and cool-down - Always remember to warm-up and stretch and cool-down and stretch before and after any exercise. 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. 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.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. 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.

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. You should only follow these guidelines if you are already reasonably fit e.g. you can run 5km without stopping. 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. Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. 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.If you use the Good Run Guide Log Book, we can analyse races you've logged to estimate your Performance Degradation Factor. 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. When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run.

Spread out your training sessions across the week so that you don't do two consecutive hard sessions. This should feel like 'comfortably hard' running. A typical Tempo run would be a non-stop run at this level of effort for 20-60 minutes (deending on the overall distance you run each week). Or, you can split it down into a few shorter sessions of approximately 10-15 minutes each, with a short recovery jog between each one. 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. 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.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. 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. Predicting Race Times - You can use you current Age-Graded percentage as a method of predicting finish times for races. Due to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed.

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. 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). 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 WEEKSWe 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.