. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a

rehearse competing at night.Tune inYour senses become more finely tuned when you run in the dark, which means you’ll find it easier to assess how you feel. Runner Dean Taylor saw his times improve when he started running hill sessions at night. It’s a

seconds per mile slower than your 10K pace.2 Long intervals Warm up, then run four x one mile at 5K pace with three-four minute recovery jogs between. 3 Hill repeats Warm up, then run two sets of six-eight x 150m hill repeats. Sprint up, walk back down.4

that’s intervals, hill repetitions, tempo running, or some other high-intensity session.)Unlike a lot of runners, I don’t schedule this run beforehand. Instead, I see how the working week pans out, I monitor the weather and how I’m feeling, then I

Good for Age- SarahFollow on the forum: RunnyRunRunTarget: Sub 3:35 - a Boston QualifierMarathon PB: 3:45:11Coach: Steve SmytheTraining schedule: See Sarah's training schedule.Strengths: "Hills (!) and my bloody-mindedness – I have an inability

the body.”Just as a faster pace increases your workload, running on an incline boosts the number of calories you burn per mile. This won’t come as a surprise to anyone who’s rejoiced when finally reaching the top of a hill.There’s actually an equation

be the next street light, it might be the top of a hill,” says coach and author Bob Glover, who uses pickups extensively with his beginners’ running groups. “I tell them to do six or eight of these during the run.” Same loop, same scenery, just the occasional

by running fast."—Marty Liquori, former World number one miler14. Build with care"If you put down a good solid foundation, then you can build one room after another and pretty soon you have a house. After your base mileage, then you add hills, pace work

the most embarrassing incident of her career. Waitz set a torrid pace through the first half, and looked ready to establish another world best. She worried about Heartbreak Hill – the climb at mile 21 was the only thing people had warned her, over and over

(hills) and one long distance run. The hills have made quite a difference in building up leg strength. We avoid boredom by not planning our routes too much and just head off down various roads. We have added a few miles by getting lost on occasions. We