this into this fartlek session this week:(2 mins easy, 30 secs hard, 1 min 30 secs easy,  30 sec hard) x 10. Cool down (10 mins)…where the 'hard' is 6:26 min-mile pace. The second area is my posture. I'm an incredibly inefficient runner, which I think is largely down

the stops to keep your tired legs moving, so there are two fast tracks (19 and 20) that push the tempo to 160bpm. Two final songs bring the tempo back down, initiating your cool-down.So do yourself a favour and download this exclusive RW playlist – it can

is the sort of pace that you use for a tempo run of 20-25 minutes, preceded by a warm-up and followed by a cool-down. You can also split the work into reps, common examples being 4-6 x 1 mile with a couple of minutes’ recovery. The intensity will not be far

temperature still further. The net effect is that there's more heat to get rid of and relatively less blood going to the working muscles, as some is directed towards the skin to help you cool down. Your heart rate for a set running speed will increase

people as well. Join a club, find a coach, explain to your non-running partner how important running is to you. Better still, persuade them to jog the warm-up and cool-down with you. Perhaps even your dog could become a training partner. We are social

Speedwork 4M (inc 4 x 600m, 200m jog) 10K 40 mins 8/10Wed Steady 4M 9:45 39 mins 6/10Thu Fartlek 4M (inc 2M fartlek) 8:00-10:00 40 mins (20 mins fartlek) 7/10Fri Rest        Sat Easy 3M 11:00 33 mins 4/10Sun Race 10K (plus 1M warm-up/1M cool-down) 9

cool-down) 7:45 target: 48:00 (plus 20-min jog) 9/10 Total   28M   3hrs 50   Week Two Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 5M (inc 8 x 400m, 200m jog) 5K 45 mins 8/10Wed Steady 6M 8:45 53 mins 5/10Thu Threshold 6M

Speedwork 6M (inc 5 x 800m, 200m jog) 5K 60 mins 8/10Wed Steady 6M 7:30 45 mins 6/10Thu Fartlek 6M (inc 3M fartlek) 6:30-8:30 50 mins (20 mins fartlek) 7/10Fri Rest        Sat Easy 4M 8:00 32 mins 4/10Sun Race 10K (plus 1M warm-up/1M cool-down) 6

stages of the route.Why it pays to cool down...At around mile nine, soon after I took a few swigs of Lucozade Sport at one of the well-manned drinks stations, a burst of energy lifted my spirits and seemed to insert a firework somewhere about my person. I

in the cool waters. But it's not for me. I down the last of the juice and then I'm hotfooting it (read: lying down on the back seat of a minibus) back to the hotel. I've got a very important recovery phase to take care of.