or three sets. Finish with another two to six easy miles.Long Run + Goal PaceLearn proper pacing “This run lets you practise race pace without risking injury, because the fast portion is short,” says coach Nick Anderson (runningwithus.com). It also gets you

an excellent bike section and he kept up the pressure on the run, finishing over a minute ahead of second-placed Jim Cresswell, the only other competitor to beat the two-hour mark. Still, this was a fast course, and a few competitors knocked several minutes off

to the starting line is itself an achievement. This has turned it into recreational running's holy grail, with just an estimated 10 per cent of runners being fast enough to qualify. I signed up straight away.A unique raceI 've previously run both the London

-known Royal Parks to your racing repertoire with this speedy dash. Fly over two flat and fast laps of this ancient hunting ground and feel the stress of city life slip away as you soak the green and historic vista. A winning combination of friendly marshals

What's the plan for your next run? You may go as far and as fast (or slow) as the spirit moves you or time allows. That's fine, but structuring your workouts can add value. The right plan boosts motivation, helps build fitness while minimising

I stop at traffic lights. Strange as it may sound, I really can't wait to test how fast I can go on my Genesis Equilibrium 10. I'm expecting sweat, pain and lycra, but my mantra is simple: bring it on!Tomorrow's event marks not only my first cycle

and cooling down. Add an interval every other week until you're up to speed.Pace CalculatorYou need to know your 5K and 10K race paces to do many of the workouts on the following pages. To gauge them, run one mile fast at an even pace. Note the time. To get

body mass index – or BMI – of 25-29.9) or obese (with a BMI of above 30) will face health issues, regardless of how often – or fast – they run. But some studies show that heavy people who exercise can be cardiovascularly healthy and may live longer than

pretty strong sprinter. But when I tried to combine the two, running at a fast pace over longer distances, I completely fell apart. Panic would set in, clawing at my chest for breath, until my pace tailed off and I could relax again. Determined

The Secret: Fast FoodTime-pressed Nate Appleman (PB 3:51), reveals how to fuel up when seconds countAppleman  started running four years ago for his newborn son. "I was pushing 18st," says Appleman, winner of the 2009 James Beard Foundation's rising