of 2005, when she read an article in Runner’s World about ultra-running, and decided to give it a try.“I followed the RW training programme exactly,” she says. Six months later, she successfully completed the Compton Downland Challenge, a 40-mile race

, 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

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

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes

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

– threshold pace – is very demanding, and isn’t for beginners. Your body can’t work this close to its maximum every time you ask it to: there may be limiting factors such as dehydration, or not having recovered properly from your previous training sessions

Running is a wonderfully simple sport. You're in charge, and you can run where you want, when you want. Best of all, if you follow these principles, you can make it last a lifetime1. Walk before you run Few people are able to run a mile

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

Next time you see another runner out on the street, take a closer look. Is he thinking about smashing his 10K PB next week, or getting smashed at the pub later with his running friends? Is she wondering how she'll fit in next week's training, or how

.SpeedworkFive tips, four sessions, three golden rules – fitting the fast stuff into your training schedule has never been so easy.Marathon RunningThe big one in a nutshell - everything you need to think about if you’re planning to tackle 26.2 miles, from setting