of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor

to incorporate some of these suggestions into your week.—Bud Baldaro, coach

partners. Almost every club caters for beginners, and you’ll find that running with other people is always easier than running alone.—Bud Baldaro, coach and RW Contributing Editor

Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / perfect 10 panelKeywords:uan77--Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options

Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / perfect 10 panelKeywords:uan79--Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options

the recovery – only change one variable at a time though.—Bud Baldaro, coach and RW Contributing Editor

of your arms. But most of all, just remember that first point. Running makes you feel good!—Bud Baldaro, RW contributing editor and elite athlete coach

the next fast leg.—Bud Baldaro, coach and RW Contributing Editor

stiffness, and help relieve muscle pain.—Bud Baldaro, coach and RW Contributing Editor

running.—Bud Baldaro, coach and RW Contributing Editor