Hi Barnsleyrunner, we haven’t spoken before but I’ve read many of your posts and value what you say. I refer to your comments about warming up before a 10K race (when I said I hadn't heard or seen anyone do a 2/3 mile warm up) and was wondering if I could ask you some questions that may help to improve my time which is currently 51.13. I haven’t done that many 10K ‘s and only warm up by jogging for about 5mins or so, doing about 400m.In addition I do make sure I stretch properly. If I was to increase this warm up to a mile, or mile and a half, what sort of improvement would I see in my time? I suppose one of the fears for not doing a warm as long as that, is the fear of not having enough in the tank for the race. So how long should my long run be, to do say a mile and half as a warm up, and still have enough left to race well. What else could I do to improve my endurance. As a matter of interest if you were training for a 10K how long would your long runs be?