track sessions do just that. They should be your last quality session before a 5K, 10K, half-marathon or marathon. Do your workout on Monday or Tuesday during the week of a Saturday or Sunday race. Start with 10 to 15 minutes of easy running, light

approx 800m, with 3-min jog recoveries Rest or 3M easy 1M jog, then fast timed run (approx 2-3M). Warm down Rest Rest 6-7M steady (occasionally up to 10M)WEEK B 5-6M easy 5M, inc 5 x 2 mins fast, 2 mins jogging 4M easy 5M, inc 8 x 30 secs fast, 1 min slow

min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few

pace, depending on the distance of the speedwork reps (85-95% WHR). Try to hit your 5K pace for reps measuring up to 400m, and your 10K pace for reps between 800m and 1M in length.Fartlek – an easy pace, with fast bursts as you wish (70-85+% WHR

, then speed up if you’re not tired Warm up, then 6M at a fast pace, timed 6M fartlek, inc bursts of 200-300m Rest or 5M easy, off-road 4M, jogging only Half-marathon raceWeek 9 5M easy, off-road Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m

.Tue 2M jog, then 6 x 800m (3 mins) fast with 400m (2 mins) jog recoveries, then 2M jogWed 5M (approx 44 mins) slowThu 4M (approx 31 mins) steady. Aim to run the last 2 miles quicker than the first 2 miles.Fri RestSat 1M jog, then 3M (approx 22 mins

edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from

to build from a six-mile MP run in the first weeks of your programme up to about a 12-mile maximum. MP runs of longer than 12 miles are like races, which is not the point of the session. The MP run is also something you should aim to do (in six