slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest 25-35 mins easy Mile race!

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan62-->In setting a training schedule for potential milers, I’m assuming that you come from a distance-running background and that you are used to putting in at least 30

mins recovery, as Week 2Wed 6 miles easyThu Warm up, 8 x 2 mins on grass, with 2 min recoveriesFri Rest OR 20 mins jogSat 4-5 mile run, with several fast burstsSun 10K race plus 4-5 miles easyTOTAL: 45 miles approxWeek SixMon 8 miles easyTue Warm

, with 6-min recoveries 6M easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) WEEK 7 5M easy, off-road Rest 2M jog, then 5-6M at half-marathon pace, then 1M jog 5M easy, inc 8 x 200m

them) 4M or 35 mins easy, off-road if possible 9-10M steady, or 10K raceWEEK 6 3-4M easy on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery 4M easy on grass 9-10M slow WEEK 7 3-4M easy, off-road if possible 3M, inc a few short

pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week

the country, but ask your local club for details of their summer 1500m and mile calendar – or plan a race with friends at your local track. And, failing that, measure a mile on flat, smooth grass as accurately as possible, either with a Jones counter or a well

and repair and it's also essential for the immune system. Chicken also contains the mineral selenium, another powerful antioxidant, and vitamin B3 (niacin), which helps protect the body's DNA from attack by free radicals.Wild riceIt's actually a type of grass

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan60-->Training for the mile is something you’ve probably never dreamt of doing, but the change of focus and the variety in the schedule can be fun, and may also yield

-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot