Sam Murphy's tipsRun an assessment raceFebruary is a great time for an assessment race. It's been long enough for you to have made a discernible difference to your fitness level, but it's still far away from the big day for you to be able to put

of effort, followed by four minutes of easier running). Both of the latter are compatible with time-trial runs."It’s not just about how many kilometres you run, it’s about the intensity," says lead researcher Professor Jan Helgerud. "You don’t need to feel

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

might not amount to much. But taken together, they can shave seconds – even minutes – from your next race, as you’ll see in the racing section. And even if the clock isn’t running, there’s plenty here to make your daily runs easier.TrainingBoost Your

the larger the gear and the harder to pedal, the bigger the cassette at the rear and the smaller the gear and easier to pedal it becomes.Brick A run immediately after a bike ride. Bricks are a great way to mix indoor cycling and treadmill running in a gym

running – you decide how long and how fast – and is used by both newcomers and Olympic-calibre athletes. For new runners, the flexibility makes fartlek runs an ideal introduction to speedwork.‘Fartleks allow the body to gradually adjust to harder training

Get F.I.T.Kenneth Cooper, a giant in the fitness field, long ago devised a simple formula for improving as a runner. Run two to three miles, three to five days a week at a comfortable pace. It’s easier to remember as the F.l.T. formula: frequency (at

sessions but rein in your speed a little and take them slightly easier. That way, you should be able to improve your aerobic capacity and speed gradually (rather than doing lots of slow running and starting from scratch with the faster stuff). As long

transitionsWhen the bike leg ends, the rider can make an easier transition to running because the riding position adopted on the tri-specific bike is biomechanically closer to running than is the case on an ordinary road bike.The tri bike may not at first make

helps run the company's climbing camps. With practice and some improvements in technique, says Rutberg, that same menacing climb will become easier every time you do it. For instant gratificationSitting and spinning in an easy gear is the most efficient