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

this first-hand on a 1998 trip to Kenya. One morning, I joined a handful of marathon runners who were being coached by Dr Gabriella Rosa as they tackled the infamous Fluorspar Hill that rises nearly 4000ft in 13 miles.I managed to hang on for only 10 minutes

not.2. Stopwatch fartlekAfter 10 minutes on a 30-minute run, begin alternating 15 seconds quick, 45 seconds easy, 15 seconds quick, and so on, until you’ve done five or six faster segments. Some sports watches can be set to beep every minute

was 100% of my maximum - allegedly. Will I explode? TRAINING FOR RACINGHalf-marathon - I've only run 9 miles - should I still do it?Half-marathon time - can I predict it from my 10K time?Hill race - my first: all advice welcome!Jet lag - how can I

elaborate, faster work-outs in the spring. It’s a great way to start claiming – or reclaiming – some leg speed after a long period of mostly easy running.All coaches agree that a good warm-up is mandatory before fartlek or any kind of faster running: 10-15

, so you can change some specifics when reality sets in."—Jeff Galloway, former Olympic 10,000m runner11. Come ready to play"Fitness has to be fun. If it is not play, there will be no fitness. Play is the process. Fitness is merely the product

comfortable under your belt as your first goal – easily reached goals are the way to go. Start off with 10 mins now, do that for a couple of weeks, than add 1 or 2 mins (or whatever you reckon) a week. You'll improve in leaps and bounds, way faster than you

burnt remains the same whether you’re adding one mile (100kcal) to your running plan, or 20 (2000kcal). To stay healthy and injury-free, stick to about a 10 per cent per week increase. This mileage increase may seem small at first, but the extra calorie

for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace