on the weather, how long you’re running for and whether you’ve drunk enough before the race. A properly-hydrated sub-40-minute athlete on a cool day would be fine without stopping; a beginner would benefit from both the liquid and also the opportunity to relax a

and confidence. ‘For beginners, the biggest benefit in doing them is not locking into a single pace,’ says Alan Versaw, a coach at The Classical Academy in Colorado Springs, US. Time spent running fast develops a stronger cardiovascular system, improves stamina

The 5K is a perfect distance for the beginner looking to run their first race. But, given that it's halfway between middle and long distance, it's also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall

Fartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning 'speed play'] are a good way of improving your pace and replicating the surges you would expect during a race. Beginners tend to run at the same

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:uan99--This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster

on a shorter race distance for this spring and postpone your marathon goal for a year.Do you have people to train with?Your preparations will be easier if you can find a partner, or better still, a small group to go out with. The added motivation

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

.) The variety of schedules we’ve created – from four days to eight weeks – reflects the many ways in which people approach the race. One thing’s for sure: whether you’re a beginner, a one-off runner taking up a bet, or a seasoned club runner out for a new PB

Marathon preparation means months of meticulous planning and diligent training to get you in peak condition. But if you don’t also have a precise plan for the race itself, you won’t get the best results from all that hard work. How should you warm

Standfirst: 16-week Get You Round scheduleAuthor: John BinghamPics:Issue date: Feb-May01Keywords:uan133--This month we begin preparing, as beginners and slower runners, to get round the marathon. The goal is simple: to line up healthy and well