Runners are a busy bunch. Too often, we push back our speed, fitness or weight-loss goals when life gets in the way. The focused workouts over the following pages are designed to make you faster, stronger and fitter - in however many minutes you can spare.The busy runner's guide ...

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

: lots of responsibilities and not enough time to run. Here’s what I do that may help you.My best trick is to make sure that I fit in one high-quality session every week. (To run well, as you want to do, you must regularly do quality training, whether

As any runner who’s ever felt their legs turn into lead anvils at the end of a hard session or race knows, running further or faster all boils down to a battle against fatigue. So you train to increase either the distance or the pace – or both – you

. They all have one thing in common. They cut out the junk, and concentrate on quality training. To borrow a phrase from the music industry, their training is 'all killer and no filler'. Quality training means you know the reason behind every training session

be smart and do both.Elite triathlete Stuart Hayes (stuarthayes.com) says, "Training smart is the best way to improve performance. Only you can decide if it is best for you to be outside or not."The majority of triathletes juggle family life with stressful

sessionEating before you train means the stores of carbohydrate in your muscles (glycogen) will last longer so you can train for longer. The more intense or the longer your session, the more you need to eat beforehand. If you know you are not going to eat

cent in cyclists. If you don’t have access to a sports laboratory, your best bet is either to train at 85-90 per cent of MHR, or to select the heart rate that is associated with a pace 10 seconds per mile below 10K race pace.Next you need to decide how

training to learn effective transition skills and to be able to execute them at maximal efforts, so regular racing is always going to be one of the best ways to excel in transition.This brick session will build your fitness and dynamic ability across all

the right balance between session-frequency and session-intensity?"I ran this year’s FLM in 3:08, having averaged 60 miles per week (six runs/wk) over a five-month training period. I’d like to experiment with different training regimes and am particularly