. This session can also be done during a continuous training run; after each effort, the slower runners keep jogging forwards and the faster runners peel back to meet them. If you’re a relative beginner, the whole concept of speedwork is probably rather daunting

with our BIG Beginners' Index - full of advice and basic get-started programmesOtherwise, start with the three key sessions of any runner's week.Then, a basic guide to speedwork (once you're running regularly, this will make the single greatest difference

. The first rule is to ease slowly into any run. Deliberately hold back for anything from 5-20 minutes; doubly so before speedwork. Stop trying to push, and your body will naturally lengthen its stride and become quicker during the course of your run.Beginners

schedule from week to week and alternate your route or running partners to boost your motivation. If you're focused on an ambitious goal, such as a first race or a new distance, alternate focused weeks - complete with hills, long runs and speedwork

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

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. Here are three ways of finding that target, both for speedwork and racing.1. By feelThe best option for beginners. If you’re running 400m repetitions on a track, for instance (the ideal venue), simply ask yourself ‘could I complete three more laps

of the screen)Hundreds of columns, features and reviews in our friendly authoritative style. Whether you’re looking for a complete beginner’s guide, training schedules, advice on choosing a race, injury help and over 500 shoe reviews, they’re just a click away

, then speedwork, then jog 10 mins Day 2RestDay 3Jog/walk 20 mins, jog 10, then jog/walk 10Day 4RestDay 5Walk/jog 40 minsDay 6Repeat Day 3Day 7RestTotal Time: 2 hours 12 minsSpeedwork in this schedule means sets of 4 x 25 metres with 50-metre recovery periods

will pound your body. Running tracks are okay for speedwork – although they are draining on the mind – but avoid them for recovery runs or fitness running. Grassy areas are the softest surface to run on, but they can be uneven. Perhaps the best surface is a