, you obviously need to use the track for your speed sessions. Substitute a pyramid session (800-1000-1200-1000-800m) at 10K pace or faster for the routine on Day 2. Your PBs await...

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest

.Wilson: There is no single session. You need a balance, as I have suggested above.Spedding: I never like pulling out one session, but I suppose the 3 x 1M or 6 x 800m, faster than race pace, is the most useful.Anderson: There are two possibilities – a 5K race run in about 19