recoveries, then 2M cool-down 5M very easy, OR rest 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) Rest Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down 10-12M easyWeek 4 4-5M easy 2M warm-up, then 4 x 800m or 3 mins

Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

easy 6 x 600m at Pace C Rest or gentle jog 2 x 2 mins at Pace C, plus 6 x 200m at Pace D 5M easy, plus 5M with stridesWEEK 2 Hill session of 8 x 40 secs 6 x 400m at Pace C, with long recoveries 6M easy 5M easy with strides Rest or gentle jog Race 10M

per cent on your annual subscription by doing so right here online.Combo: Speedwork + Sprints Payoff: Overcome fatigue Gandy has his Loughborough athletes complete 10 to 20 reps of 400m at 1500m pace followed by a short recovery and then 200m almost

Mon 3MTue 4M, then 6 x 100m at 1-mile pace Wed 3M or RestThu 2 x 1000m at 5-mile pace, then 2 x 800m at new 5K pace, then 2 x 400m at 1-mile pace (1:18/1:37/1:55)Fri Rest Sat 10-11M, then 6 x 50m (fast but relaxed)Sun RestWEEK SIX Mon 4MTue 1 x 1600m

to 45 minsWeek 4Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-16 x 200m at CMP with 400m jog/walk; 1-2 miles easy    Session 2: 1 mile easy; 4 x 60m strides; 1 x 1200m time trial (record your time); 1 mile easy    Session 3: Easy run up to 80 mins plus

up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down 9-10M easyWeek 7 Rest 2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down 4-5M slow OR rest 20 mins tempo run Rest

Increase your weekly long run to around 10MIntroduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can

in a fast training session, and the following sessions for races over 10 miles should only be attempted once. These sessions are not for beginners.Key session for mile races: 8 x 400m with around 90-second recoveriesKey session for 5K races: 4 x 1M