Speedwork might sound daunting, but scheduling in a spot of speedwork could slash your race times and help you train harder and faster for longer.Whether you're making the step up from run-walk to run-sprint, or a veteran speed demon itching for a

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by setting a new PB (personal best time). The full version of this article contains nine tips that - put simply - work. They go from timing your race right

of hundred metres and tell yourself that it will soon pass." You're going wrong when: You bonk (run out of energy) on the run because you wait until you're desperate before taking on extra fuel. Make a race-day nutrition schedule and try to stick to it

the fatigue that comes with it. A steady, fast run – a bit like a race on your own – or a series of repeated shorter runs with fixed rests between them (ie interval training) will help you to do this.Beginners should start by alternating fast running

that supports cross-training examined the effects of running four days a week compared with a combined cycling (two days a week) and running (two days a week) schedule over a five-week training period.The results for both groups were almost identical - both

). This turns on its head the accepted system of starting a marathon build-up from a low mileage base and building up the long runs and total miles between Christmas and the race – usually about 12 to 16 weeks. This is fine for relative beginners

Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly