Q I regularly run hill reps at 85 per cent of my maximum heart rate (MHR) but when I’m halfway through the session, I feel like giving up. What should I concentrate on to get me through the repetitions? A Training in the 85 per cent MHR zone

easier though - hills can be daunting and exhausting opponents, especially for beginners. What advice can you offer this week’s questioner as she prepares to tackle her first climbs?"I’ve been training for three months now and did a 5K in June. Now I

is not recommended for beginners because it puts too much stress on muscles and connective tissues that may not be ready to handle the load. It may also put extra stress on the knees and Achilles tendons. Hill training made its first big impact in the early 1960s

to indicate when you should change pace; otherwise, you can just glance at your watch periodically to keep track of when it’s time to change.3. HillsWarm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up

and paces?HillworkBeginners - Hill TrainingHow should I structure hill reps?Heart rateCalculating threshold heart rateHow should I calculate my maximum heart rate?Long runs and cardiac/heart-rate driftMy heart-rate zones seem wrong...My race heart rate

be the next street light, it might be the top of a hill,” says coach and author Bob Glover, who uses pickups extensively with his beginners’ running groups. “I tell them to do six or eight of these during the run.” Same loop, same scenery, just the occasional

Cooper, aerobics pioneer3. Be a minuteman"The biggest mistake that new runners make is that they tend to think in mile increments – one mile, two miles, three miles. Beginners need to think in minutes, not miles."—Budd Coates, coach4. Go for good shoes

total beginner. I'm looking to build lung capacity and cardio-vascular fitness rather than calorie-burning. I run on a treadmill rather than road, and it's part of my gym programme which mostly consists of resistance machines. I'm a non-smoker, 5

the body.”Just as a faster pace increases your workload, running on an incline boosts the number of calories you burn per mile. This won’t come as a surprise to anyone who’s rejoiced when finally reaching the top of a hill.There’s actually an equation

the distances as you become fitter (and faster).Sessions For BeginnersIf you haven’t tried speedwork before, here’s a (relatively) gentle introduction. Try one session a week if you can. If that’s too much, then attempt one session every 10 days.1. You could