, fartlek or hill run during the week and then a weekend long run. Fill in around them with short, easy runs, cross-training and rest days. Two very tough runs will make you faster and stronger than five or six so-so weekly runs with little rest between them

. pm 5 miles.Sat: XC race or fartlek.I averaged 113 miles per week for two years before winning London. The long runs were slow in the winter, but got faster as the season progressed, so that I would be running close to race pace on the long runs

the fastest I've ever run during a fartlek session. I also think I'm getting the hang of pacing at last. For a ten-mile run almost all of my mile splits hovered around the 8:30 mark - hooray! On the down side, I was getting frequent headaches. My GP friend

's speed sessions are all done within a fartlek session, which helps make sure her the calf is nicely warmed up before speed is introduced. She won't race now until the Reading Half-Marathon, and then (depending how she fares) we might look for a little

in the second half and finished it feeling strong -stamina is not a problem for Andy!Andy followed that up with some good midweek runs including a solid fartlek session.He still needs to nurse his knee problem but all being well, Andy will aim to put all his