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

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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 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).

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) Predicting Race Times - You can use you current Age-Graded percentage as a method of predicting finish times for races. Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. The Long run can be increased if you are training for a longer race, but limit the time to under 2½ hours.

How can I calculate my Age-Graded percentage ?

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 You should only follow these guidelines if you are already reasonably fit e.g. you can run 5km without stopping. 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.

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. Spread out your training sessions across the week so that you don't do two consecutive hard sessions. 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. 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. 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 WEEKSDue to ongoing Covid situation the First Race is now on 21st July. Dates of 2nd and 3rd not changed. 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. 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.

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

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