Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners, whatever. Make choices that mark...

with one or two other sports and watch your running performance improve too.TaperingWhat to do, eat and think in the weeks before race-day.Nutrition on the RunEnergy drinks, bananas, tuna sandwiches - what to eat and drink before, during and after a run.Speedwork

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing

Yes, I know, you don’t do speedwork. You run for fun, relaxation and fitness, not to induce pain. You’ve seen those interval training articles before, but you turn over the page because that just isn’t what you and your running are about. You

fitness and race performances. Speedwork is not for you if you’re a total beginner. But once you’ve progressed to running 30-40 minutes or more, three or four times a week, you’re ready to start easing into it in the form of gentle fartlek (short, slightly

TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members

waste time wandering around the gym, wondering what to do next," says Kravitz. "Know what you want to accomplish before you even walk through the door.Ease into itBeginners often try to do too much, too soon and too hard. This can lead to muscle soreness

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

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

by former Olympian Jeff Galloway recommends that not only beginners, but also faster marathon runners, run just three to four days a week. Weekly mileage peaks at 31 to 41 miles, depending on your goal time. Galloway reports that 99 per cent of his plan