distances, building up to a race, race day itself)• General (training basics, speedwork, hillwork and other elements, motivation, heart-rate monitoring, Mike Gratton's 'hard training' section)Health: • Beating Injury (how to diagnose it, how to avoid it

. 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

making an assault on the Raby Castle 10K is to do lots of hillwork in your training – there’s a long, slow hill that really opens up the field, then a short, steep one. And as it’s a two-lap course, you have to go through the agony again. Still

are at the top, you turn a corner and it keeps going. Oh boy, was that the truth! Still, all the Wednesday night hillwork sessions at Chislehurst with other forumites certainly paid dividends. We kicked in and kept going.  This was all helped by the banter

– From the Forum first.)We've grouped the tips into these categories, all on this page:General | Long runs | Speedwork | Hillwork | Heart rateThe name of each tip-giver - each of whom we salute - prefaces each one, and you can click through to the whole

. Hillwork can be difficult, but the natural resistance inherent in uphill running provides another way for beginners to adjust to harder efforts. “It might be a bit scary the first time,” admits Durden. “Still, a set of three or four moderately paced

of a canoe.’ That’s how one coach once summed up the need for an aerobic base before the fast times will come. Once you’ve built that platform of steady work, and only then, should you start thinking about speedwork, hillwork and fartlek. This base

January is only likely to make you stale. Instead, use December to concentrate on your speed and strength. Cross-country racing is classic preparation, as are hillwork and speed sessions of varying lengths. If you don’t do at least two weekly quality

.ortlieb.comTo help Lincolnshire’s hill runners…Hillwork is a staple of many a runner’s schedule. It builds strength, stamina and speed. But not everyone has the perfect incline just outside the back door. If that’s you, you can still benefit from some ‘resistance

itself in the last miles. Are you going too fast early in the race? This will lead to glycogen depletion and tiredness. Are you being realistic with your target time, or are you pushing yourself too hard? Threshold runs and Kenyan hillwork (continuous