Q I want to add some fartlek sessions to my training regime, but I’m not sure how to go about it. How hard, and over what distance, should I push on the quick bits? How easy, and how long, should my recoveries be? A A fartlek session can be either

UAN: 157 Article type:col--In the spring of 1971, two Finnish runners trained in the mountains around Provo, Utah. Although they trained there for only one year, Pekka Vasala and Lasse Viren became famous for their incredibly tough fartlek sessions

endurance session without leaving non-marathoners exhausted. And the flexible hard-and-easy session that we call hilly fartlek can tailor your week towards whatever your race goal is – and crank up your leg strength and cardiovascular power into the bargain

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

mins easy 40 mins, with the middle 20 run quicker than half-marathon pace (6:30) 30 mins easy or rest 40 mins, including 25 mins of hills or fartlek 90 mins slow (8:00) or 10K race Week 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6

with 200m recoveries), plus hard fartlek and threshold sessions each week, my speed just isn’t returning. I’m still more than a minute outside my 5K best and two minutes outside my 10K time, which I set two and seven years ago respectively. Am I being too

TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members

the stop button! When I'm running outside it's tempting to get lazier and lazier with fartlek intervals." Get Going Try our top treadmill sessions from Alica Dancisinova, personal trainer at The Third Space gym in London (www

experience, you could aim for an effort equivalent to a 5K pace; if not, the advice is more general. “I tell my athletes to run at a controlled faster pace,” says Glover, “a pace they know they can hold the whole way.”Sports scientist Owen Anderson, another

Q I’ve never seen a convincing answer to the question “can bike sessions replace running and still make you a better runner?” For instance, will I be a better runner if I replace a six-mile fartlek with a 50-minute bike speed session, and an easy