runbritain - we are road running
Email:
Password:
Remember Me:
Forgotten your login details?
Reset password
Facebook
Twitter
YouTube
Home
Claim your Handicap
Runners
Results
Rankings
Reward Running
National Ladder
Telford 10K
External Results
Telford
15 Dec 13
Has your performance not been assigned to your profile yet? Just click the
envelope
beside your performance below to notify us and get it on your profile.
Page: 1
2
3
4
Head to Head
- to compare runners check 2 or more boxes below and then click
10K
Pos
Gun
Name
AG
Club
SB
PB
HC
1
29:39
Jonathan Mellor
SEN
M
Liverpool H/Liverpool John Moores Uni
29:12
28:30
-6.0
2
29:52
Conor Bradley
PB
SEN
M
Woodford Green Essex Ladies/City of Derry
29:52
29:52
-1.4
3
29:55
Steve Mitchell
PB
SEN
M
Bristol & West/Cardiff Met Uni
29:55
29:55
7.8
4
29:56
Josh Lilly
SEN
M
Tipton/Birmingham Uni
29:25
29:25
32.8
5
29:57
Andrew Ward
PB
V40
M
Clowne
29:57
29:57
21.9
6
29:58
John McDonnell
PB
U23
M
Luton/St. Mary's Uni
29:58
29:28
5.6
7
29:59
John Beattie
SB
SEN
M
Newham & Essex Beagles/Tulsa Uni
29:59
29:11
-3.6
8
30:00
Tom Marshall
SEN
M
Cardiff
29:50
29:50
-0.7
9
30:01
Michael Aspinall
PB
SEN
M
Tipton
30:01
30:01
23.4
10
30:03
Jack Gray
SB
U23
M
BRAT/Birmingham Uni
30:03
28:57
-5.7
11
30:05
Matthew Bond
SEN
M
Sale Harriers Manchester
29:34
29:34
15.3
12
30:06
Sean Connolly
SB
SEN
M
Stockport/Tallaght/Ireland
29:57
29:19
36.6
13
30:10
Adrian Holliday
PB
SEN
M
Tipton
30:10
30:10
2.8
14
30:16
Luke Cragg
SB
SEN
M
Leeds City
30:16
29:29
31.6
15
30:19
Adam Clarke
PB
U23
M
Aldershot, Farnham & District/St. Mary's Uni/Hastings AC
30:19
28:34
-4.2
16
30:30
Derek Hawkins
SEN
M
Kilbarchan
29:45
29:24
-3.3
17
30:37
Kris Gauson
PB
SEN
M
Inverclyde/Belgrave
30:37
30:37
24.7
18
30:53
Stephen Lisgo
PB
SEN
M
Leeds City/Edinburgh AC
30:53
30:53
2.0
19
31:00
Ben Riddell
SB
SEN
M
Salford H
31:00
30:58
-2.9
20
31:02
Martin Williams
V35
M
Tipton/Police
30:18
29:29
-2.9
21
31:04
Ben Gamble
PB
SEN
M
Tipton/Police
31:04
31:04
-2.3
22
31:08
Kevin Loundes
SB
SEN
M
Manx
31:08
30:55
11.5
23
31:09
Alistair Smith
PB
SEN
M
Coventry
31:09
31:09
0.8
24
31:38
Andrew Peat
PB
SEN
M
Birchfield H
31:38
31:04
-1.2
25
31:38
Ross Jones
SB
SEN
M
Wolverhampton & Bilston
31:38
31:04
23.7
26
31:39
Michael Kallenberg
SB
U23
M
Cardiff
31:39
30:12
-4.3
27
31:44
Iain Quinn
SEN
M
Barrow & Furness
31:41
31:41
20.1
28
31:46
Liam Roberts
PB
SEN
M
Tipton
31:46
31:46
24.7
29
31:52
Stuart Robinson
SEN
M
Salford H/Blackpool, Wyre & Fylde
31:14
30:50
3.0
30
32:06
Paul Ward
SB
V45
M
Telford AC/Wrekin
32:06
31:45
-1.3
31
32:09
Simon Millett
PB
SEN
M
Windsor Slough Eton & Hounslow/Norwich RR
32:09
31:28
-1.3
32
32:11
Andrew Chambers
SB
SEN
M
Bristol & West
32:11
30:37
1.1
33
32:12
Luke Humphreys
V35
M
Bedford & County
31:35
30:50
23.5
34
32:13
Stephen Mears
PB
SEN
M
Charnwood/Loughborough Students
32:13
32:13
-0.5
35
32:14
Chris Rimmer
SB
SEN
M
Telford AC
32:14
31:56
-0.1
36
32:20
Richard Simkiss
PB
SEN
M
Kenilworth Runners
32:20
32:20
3.0
37
32:21
Daniel Bradford
SB
SEN
M
Bedford & County/Shettleston/Serpentine
32:21
30:54
-3.2
38
32:27
Andrew Savery
PB
SEN
M
Leamington
32:27
32:17
4.2
39
32:28
Tom Bailey
SEN
M
Notts/Royal Air Force/Hallamshire
32:13
31:50
0.0
40
32:29
Peter Brookes
PB
U20
M
Holmfirth/Huddersfield Uni
32:29
30:20
-0.9
41
32:30
Josh Trigwell
PB
U23
M
Exeter
32:30
29:58
-4.9
42
32:34
Richard Smith
SB
SEN
M
Holmfirth
32:34
32:14
6.8
43
32:37
Harry Bishop
PB
U20
M
Severn
32:37
31:05
3.5
44
32:39
Steve Brookes
PB
SEN
M
Tipton/London Heathside
32:39
32:39
2.4
45
32:40
Jon Bowie
PB
SEN
M
Trismart
32:40
31:33
-2.0
46
32:42
Chris McCarthy
PB
SEN
M
Kenilworth Runners/Tipton
32:42
32:37
16.5
47
32:44
Andrew Siggers
PB
SEN
M
Kenilworth Runners
32:44
32:17
-0.9
48
32:45
Scott Hazell
SB
SEN
M
Coventry
32:45
30:59
4.7
49
32:46
James Mee
SEN
M
Heanor/American International College/Mansfield
32:33
31:08
2.5
50
32:47
Louise Damen
PB
SEN
W
Winchester
32:47
32:47
6.2
51
32:55
Lee Slater
PB
SEN
M
Dudley & Stourbridge
32:55
31:07
17.8
52
33:06
Mark Ince
PB
V35
M
BRAT
33:06
32:44
-0.5
53
33:08
Joe Rainsford
U23
M
Heanor
32:57
31:19
-1.5
54
33:10
Joe Donkin
PB
U20
M
Halesowen
33:10
32:09
-0.5
55
33:13
Paul Jones
PB
V40
M
Oswestry/Unattached/Mercia Fell
33:13
32:39
-1.6
56
33:15
Matthew Sharp
SEN
M
Hercules Wimbledon
33:02
31:52
-1.9
57
33:20
Jamie Langley
SB
SEN
M
Leamington
33:20
33:15
15.2
58
33:21
Aaron Burgess
PB
SEN
M
Oxford City
33:21
32:41
0.4
59
33:36
Michael Robinson
SEN
M
Tamar/Exeter Uni
33:26
33:26
5.0
60
33:36
Juliet Potter
SB
SEN
W
Charnwood
33:36
33:27
1.5
61
33:37
Daniel Cleary
PB
U23
M
Halesowen
33:37
33:37
7.2
62
33:42
William New
U23
M
Cheltenham/York Uni/Knavesmire
33:17
32:25
1.4
63
33:43
Amy Whitehead
PB
V35
W
Notts
33:43
33:43
31.4
64
33:45
Wayne Dashper
SB
V35
M
Telford AC/Royal Navy
33:45
31:27
4.8
65
33:45
Nick Beer
SB
SEN
M
Cambridge & Coleridge
33:45
32:31
18.2
66
33:47
Daniel Robinson
SEN
M
BRAT
33:32
31:18
-1.9
67
33:48
Scott Campbell
PB
SEN
M
Westbury
33:48
33:33
2.9
68
33:50
Paul Waby
SB
V50
M
Dudley & Stourbridge
33:50
33:14
37.0
69
33:55
Sam Chatwin
PB
V35
M
Bournville Harriers
33:55
33:55
18.8
70
33:56
Richard White
SEN
M
Halesowen
33:44
32:28
2.0
71
33:59
Namir Batavia
PB
SEN
M
Coventry
33:59
32:42
-0.7
72
34:00
Craig Pearson
SB
SEN
M
Cannock & Stafford
34:00
33:26
1.0
73
34:01
Andy Norton
SEN
M
Notts/Civil Service
33:48
32:56
5.4
74
34:03
James Bingham
PB
V35
M
Cheltenham
34:03
32:22
1.4
75
34:10
Leon Foster
SB
SEN
M
Leeds City
34:10
33:19
1.5
76
34:12
Eddie O'Gorman
SB
V40
M
Chiltern/Handy Cross
34:12
32:50
7.0
77
34:21
Laura Whittle
SB
SEN
W
Royal Sutton Coldfield/Loughborough Students
34:21
32:35
16.4
78
34:22
Gethin Holland
PB
U23
M
Aberystwyth
34:22
34:22
9.3
79
34:26
Sean Wilson
PB
SEN
M
Vale of Aylesbury
34:26
34:19
2.0
80
34:28
Stuart Hopkins
SB
V35
M
Kenilworth Runners
34:28
33:05
9.9
81
34:35
Chris Sharp
PB
SEN
M
Knowle & Dorridge
34:35
32:34
-1.9
82
34:42
Stephen Goss
V45
M
Bristol & West
34:41
33:39
9.0
83
34:47
Karl Welborn
PB
SEN
M
BRAT
34:47
31:55
-3.3
84
34:48
Jonathan Barnes
U23
M
Cheltenham
34:16
33:02
2.5
85
34:50
Claire Martin
SB
V35
W
Telford AC
34:50
33:57
3.8
86
34:52
Ian Lowe
PB
V40
M
Oswestry
34:52
34:52
6.7
87
34:53
Stephen Page
PB
SEN
M
Kenilworth Runners
34:53
32:54
23.5
88
34:53
Gary Wyn Davies
PB
SEN
M
Aberystwyth Uni
34:53
33:49
0.7
89
34:56
Louise Gardner
SEN
W
Lancaster & Morecambe
34:39
34:37
35.6
90
35:06
Christopher Fullerton
SEN
M
Tipton
33:49
33:49
-1.3
91
35:07
Andy Prophett
SB
V35
M
Cheltenham
35:07
31:07
6.3
92
35:13
James Parrott
PB
SEN
M
Coventry
35:13
32:10
1.5
93
35:17
Matthew Smith
PB
SEN
M
Tipton
35:17
34:53
15.7
94
35:20
Ben Foster
PB
SEN
M
Dudley Kingswinford
35:20
33:20
1.7
95
35:25
Tim Price
SB
V35
M
Knowle & Dorridge
35:25
35:21
6.4
96
35:33
Hannah Brooks
PB
SEN
W
Crawley
35:33
35:33
7.4
97
35:35
Russell Cadwallader
PB
V40
M
Halesowen
35:35
35:35
12.7
98
35:38
Faye Fullerton
SEN
W
Havering
35:14
33:03
14.5
99
35:50
Mark Bridgwood
PB
V35
M
Stafford H
35:50
35:50
12.4
100
35:56
Dave Nation
SB
SEN
M
Dudley & Stourbridge
35:56
33:40
2.0
101
35:57
Ed Barlow
SEN
M
BRAT
35:52
35:12
3.7
102
35:58
Robert Meredith
PB
SEN
M
Dudley Kingswinford
35:58
32:41
-1.3
103
36:00
John Morris
PB
U23
M
Denbigh/Deeside AAC
36:00
34:17
25.2
104
36:03
Chris Palmer
SB
SEN
M
Westbury/Sandhurst
36:03
34:53
1.0
105
36:03
Oliver Nokes
PB
SEN
M
Tamar/Royal Navy
36:03
34:37
7.4
106
36:04
Colin Irvine
PB
SEN
M
BRAT
36:04
36:04
34.9
107
36:06
Joseph Phillips
PB
SEN
M
Halesowen
36:06
36:06
11.6
108
36:09
Jamie Davies
PB
SEN
M
Telford AC
36:09
35:23
6.2
109
36:16
Adam Soley
PB
U23
M
Tipton
36:16
32:57
2.4
110
36:17
Peter Dimbleby
V35
M
Birchfield H
35:47
34:13
5.0
111
36:22
Oliver Rodwell
SEN
M
Unattached
35:27
33:52
1.3
112
36:29
Ryan Nokes
PB
SEN
M
Stafford H
36:29
33:38
6.3
113
36:30
Marc Gadsden
SB
SEN
M
Telford H
36:30
35:57
2.8
114
36:37
Jason Ball
PB
V40
M
Sinfin
36:37
36:37
7.6
115
36:37
James Jefferson
SEN
M
West Bromwich
35:23
33:44
10.6
116
36:38
Brendan Fitzgerald
SEN
M
BRAT
36:25
34:21
31.6
117
36:39
Athanasios Tsolakis
PB
V35
M
BRAT/Birmingham Running & Triathlon Club
36:39
34:23
0.8
118
36:42
Dale Higham
SEN
M
Penny Lane
36:03
34:44
6.0
119
36:47
Jack Sexty
SEN
M
Wolverhampton & Bilston
36:42
36:42
25.8
120
36:47
Gareth Hardcastle
PB
SEN
M
Unattached
36:47
36:47
51.2
121
36:52
James Davis
U20
M
Vale of Aylesbury
34:34
34:34
0.2
122
37:02
Paul Coupe
PB
V45
M
Telford AC
37:02
36:03
5.3
123
37:03
Andy Lane
V45
M
Lichfield
36:58
36:58
8.8
124
37:04
David Pickstock
SEN
M
Trentham
36:34
36:34
24.3
125
37:05
Simon McNamee
SB
V35
M
Birchfield H
37:05
36:24
19.9
126
37:06
Sophie Mellor
SEN
W
Liverpool H
36:14
35:48
8.1
127
37:07
Peter Blackwell
PB
V40
M
BRAT
37:07
36:33
2.9
128
37:11
Jack Forrester
PB
U17
M
Telford AC/Shropshire Schs
37:11
37:11
34.4
129
37:14
Chloe Oldfield
PB
U23
W
Vale of Aylesbury
37:14
36:08
27.9
130
37:16
Lisa Da Silva
SB
SEN
W
Thames Valley
37:16
36:14
3.9
131
37:17
Dean Richards
PB
SEN
M
Whitchurch
37:17
37:17
8.1
132
37:19
Steve Waters
SB
SEN
M
Shrewsbury
37:19
34:52
5.8
133
37:27
David Clarke
PB
V45
M
Massey Ferguson
37:27
37:27
7.2
134
37:28
Tom Walsh
PB
SEN
M
BRAT
37:28
37:28
34.5
135
37:29
Tessa Robinson
SEN
W
Salford H
35:27
35:05
5.2
136
37:30
Michael Dobson
PB
V45
M
Stafford H
37:30
37:30
10.9
137
37:31
Gareth Morris
SEN
M
Handy Cross
36:20
36:10
10.5
138
37:33
Matthew Connelly-Smith
SB
SEN
M
Stafford Tri
37:33
35:15
29.5
139
37:33
Oliver Kirkland
PB
V40
M
Bournville Harriers
37:33
36:55
4.9
140
37:35
James Gooch
SEN
M
BRAT
37:23
37:15
34.5
141
37:35
Keith Silvester
SB
V50
M
Shropshire Shufflers
37:35
36:31
15.4
142
37:36
Carl Hatton
V45
M
Bromsgrove & Redditch/Unattached
37:08
37:08
5.1
143
37:36
Daniel Evans
SEN
M
Sneyd Striders
144
37:48
Cesar Flores
SEN
M
145
37:50
David Marston-Jones
SEN
M
146
37:51
Matt Dyer
PB
SEN
M
Kenilworth Runners
37:51
36:32
3.3
147
37:59
Jack Atkins
SEN
M
Knowsley Harriers
148
38:04
Craig Taylor
PB
SEN
M
Trentham
38:04
35:18
1.2
149
38:05
Alister Brown
PB
U23
M
Black Country TC
38:05
37:34
5.3
150
38:06
Robert Wilson
V40
M
Whitchurch
38:03
37:51
16.2
151
38:09
Jort van Mourik
PB
V45
M
BRAT
38:09
38:04
11.6
152
38:12
Nick D Thomas
SB
V50
M
Telford AC
38:12
37:30
8.5
153
38:13
Kevin Burke
SB
V55
M
Stourbridge
38:13
35:12
18.5
154
38:14
Warren Bell
V35
M
Kenilworth Runners
37:48
37:48
43.3
155
38:17
Allan Henderson
SEN
M
Telford H
37:08
36:39
29.4
156
38:18
Chris Simkiss
PB
SEN
M
Kenilworth Runners
38:18
37:51
11.3
157
38:19
Gary Simpson
PB
V40
M
Royal Air Force
38:19
37:39
7.9
158
38:20
Leon A Winder
SEN
M
Idle
38:12
37:20
9.1
159
38:20
Garry Owens
SB
V45
M
Oswestry
38:20
37:36
28.6
160
38:25
Stephen Pitt
SB
V40
M
West Bromwich
38:25
37:44
25.5
161
38:26
Craig Slow
SEN
M
162
38:27
Ciaran Williams
PB
SEN
M
BRAT/Wimbledon Windmilers
38:27
36:12
6.0
163
38:28
Edward Land
SEN
M
Aberystwyth
38:14
34:28
0.4
164
38:30
Ged Naylor
PB
V50
M
Clowne
38:30
37:31
18.7
165
38:33
Nicholas Hill
SB
V35
M
Sneyd
38:33
38:10
8.7
166
38:35
Michael Swann
V35
M
Knowle & Dorridge
38:31
37:34
8.4
167
38:36
Rebecca Harrison
SB
SEN
W
Cheadle
38:36
36:49
3.5
168
38:39
Simon Barkley
PB
V40
M
Oswestry
38:39
35:06
4.2
169
38:39
Richard Powell
PB
SEN
M
West Bromwich
38:39
34:42
14.0
170
38:41
Matt Powell
V35
M
Gloucester/Unattached
38:10
38:10
8.4
171
38:44
Dean Blythe
V40
M
Telford H
37:53
36:56
5.3
172
38:45
Scott Zikmanis
PB
V35
M
Trentham
38:45
36:25
3.8
173
38:45
Darren Redmond
SEN
M
Oak Park Rc
174
38:55
Yasmin Small
PB
U23
W
BRAT/Birmingham Uni
38:55
38:55
5.4
175
38:57
Iain Lewis
PB
SEN
M
Wolverhampton & Bilston
38:57
35:33
16.3
176
39:02
Steven Millar
PB
V40
M
Macclesfield
39:02
37:42
10.0
177
39:03
Ashley Slater
U23
M
Telford AC
37:58
37:58
35.0
178
39:04
Matthew Thomas
SEN
M
179
39:05
Paul Ross
SB
V35
M
Oak Park
39:05
37:53
3.9
180
39:07
Carl Astley
V40
M
Cheadle
38:38
37:08
5.4
181
39:10
Mike Senior
SEN
M
182
39:12
Andy Grace
V40
M
183
39:13
Tim Tansley
PB
V40
M
Oswestry/OO Tri (Oswestry Olympians)
39:13
36:30
3.3
184
39:14
James Parker
PB
V40
M
Halesowen
39:14
38:50
7.3
185
39:15
Christopher Collis
V40
M
186
39:16
Alan Griffin
SEN
M
Stafford H
38:36
38:36
13.1
187
39:16
Sarah Mackness
SEN
W
Telford AC/Altrincham
37:54
35:13
4.7
188
39:17
Ryan Ball
PB
SEN
M
Ripley
39:17
38:46
7.7
189
39:18
Ben Godwin
SEN
M
190
39:18
Daniel Watson
SEN
M
191
39:25
Duncan Edwards
V40
M
192
39:27
Simon Griffiths
V45
M
Black Pear Joggers
39:11
38:48
9.0
193
39:30
Jennifer Hitchcott
PB
U23
W
Jesmond/Newcastle Uni
39:30
39:30
32.8
194
39:31
James Egleston
SB
U20
M
Wrekin College Triathlon Club
39:31
32:35
0.1
195
39:32
Carl Hughes
PB
V35
M
Heanor
39:32
38:13
6.7
196
39:35
Dave Connor
SB
V40
M
Knowsley
39:35
37:34
9.3
197
39:41
Michelle Clarke
SB
V40
W
Telford AC
39:41
36:48
7.3
198
39:42
Paul Pemberton
SEN
M
199
39:43
Alan Dean
PB
V40
M
Shrewsbury
39:43
37:59
12.4
200
39:45
Chris Cleary
SB
V50
M
Halesowen
39:45
36:16
32.9
201
39:46
Charlie Hadfield
PB
U17
M
Birchfield H
39:46
39:46
50.8
202
39:46
Zoe McLennan
SB
SEN
W
SYtri
39:46
39:39
12.0
203
39:49
Amanda O'Leary
PB
V40
W
Knowle & Dorridge
39:49
39:49
8.6
204
39:53
Christopher Blakemore
SEN
M
Stourbridge Rc
205
39:54
Alex Hepplewhite
SEN
M
206
40:00
Tim Hughes
PB
V35
M
Wrekin
40:00
40:00
44.4
207
40:02
Phil Edwards
V45
M
Worcester
39:34
38:14
6.1
208
40:03
Darran Bishop
SB
V40
M
Dudley Kingswinford
40:03
37:08
3.9
209
40:04
Nigel Mills
SEN
M
210
40:09
Huw Dolphin
PB
V45
M
SYtri
40:09
40:09
11.0
211
40:10
Jerome Nogues
V35
M
SYtri
39:50
37:01
13.0
212
40:13
Pete Savill
V60
M
Shrewsbury
39:48
39:46
10.8
213
40:15
Lee Harris
PB
V35
M
West Bromwich
40:15
37:17
3.5
214
40:19
Neil Rhys Howells
PB
V45
M
Black Country TC
40:19
38:47
7.2
215
40:23
Stuart Middleton
PB
V40
M
St. Albans Striders
40:23
39:36
6.7
216
40:25
John Powers
V45
M
217
40:27
Sarah Wheeler
PB
V40
W
Stratford-upon-Avon
40:27
38:24
10.8
218
40:29
Christopher O'Loughlin
SEN
M
219
40:32
Martin Wynn
V45
M
220
40:33
Rob Beech
SEN
M
Uknetrunner
38:46
34:43
8.7
221
40:41
Darryll Thomas
V35
M
Bromsgrove & Redditch
39:50
36:14
2.0
222
40:44
Mark Weston
SEN
M
223
40:44
Michael Bottomley
SEN
M
224
40:52
Craig Standrin
SEN
M
225
40:59
Stuart Robinson
SEN
M
226
41:00
Marc Christian
V50
M
227
41:03
Phil Evans
SEN
M
228
41:06
Craig Collier
SB
SEN
M
Ludlow
41:06
37:04
12.6
229
41:08
Iain Squires
PB
SEN
M
BRAT
41:08
37:14
11.6
230
41:09
Stewart Deeming
SEN
M
231
41:20
Benjamin Bewley
SEN
M
Newcastle (Staffs)
39:09
35:39
1.3
232
41:27
Lee R Rickards
PB
SEN
M
Peel
41:27
38:20
4.7
233
41:30
Jonathan Keay
SEN
M
234
41:32
Steve Hanley
V45
M
Wrekin
40:43
39:09
40.0
235
41:33
Gareth Morris
V40
M
Shropshire Shufflers
40:58
40:47
26.4
236
41:37
Andy Kelford
V45
M
237
41:44
Marie Ann Matthews
PB
SEN
W
Kenilworth Runners
41:44
39:43
10.0
238
41:45
Graham Wildgoose
PB
V50
M
Dudley Kingswinford
41:45
41:28
15.0
239
41:50
Lee Smith
V40
M
240
41:51
Tom Pope
SEN
M
241
41:52
Dave Payling
PB
V45
M
Stafford H
41:52
41:32
12.2
242
41:53
Alan Richardson
SEN
M
243
41:54
Lorna Hulme
PB
SEN
W
Dudley Kingswinford
41:15
40:32
5.8
244
41:54
Brian Preston
PB
SEN
M
Dudley Kingswinford
41:54
40:15
39.0
245
41:57
Huw Wiseman
PB
V40
M
Bromsgrove & Redditch
41:57
41:47
17.7
246
42:00
Mark Dean
PB
V45
M
Wrekin
42:00
42:00
31.3
247
42:03
Ian Maxwell
V45
M
Telford H
40:58
39:40
18.7
248
42:04
Bruce Gregory
SB
V50
M
Telford AC
42:04
40:34
25.6
249
42:14
Neil Edwards
V50
M
250
42:15
Phil Powner
PB
SEN
M
Unattached
42:15
38:29
6.3
Page: 1
2
3
4
Race fairly regularly - handicap is based on your best 5 performances adjusted for course difficulty but weighted towards more recent performances
Train efficiently - see our training section
Join a club or running group
Don't worry if you have a bad race or just take it easy sometimes - only your best 5 adjusted performances count
Don't worry if you race on a tough course or day - our algorithm adjusts for this