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

think you could race that half-marathon.On Saturday, try an interval-type session of shorter bursts of running with a timed recovery between each burst (eg 6-10 repetitions of distances between 400 and 1000 metres). These don’t need to be flat out

run of at least an hour will give aerobic benefits. Gradually build up the distance and run at a speed that feels comfortable. Add interval training when you need to peak for a race. Long runs don’t just make you physically stronger, they make you

demanding interval session with the emphasis on quality and hard work.Test yourselfUse this test to give yourself an idea of what your RPE might be in swimming.1) Swim 50 metres fast (a level 9, almost flat-out but not quite), then rest for two minutes.2

accompaniment for incorporating faster-paced, stamina-building tempo intervals into your run. Karageorghis’ research showed that it is ideal for the music to be associated with physical activity, for example through the lyrics or association – hence

Peaks and MapMyFitness, plus some new features that we’re quite excited about; interval training by distance, vibrating alerts and foot pod option for running cadence.So what’s our verdict? This watch couldn’t have come at a better time in my ‘running

.To use 5K pace in a session, simply warm up and then run four-minute intervals at 5K speed, with easy three-minute recoveries. The nice thing about this session is that it makes 10-mile pace feel like a Sunday afternoon stroll in your local park.4. It

Week 10 3M jog, off-road 6M steady, starting slowly 8M inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow 8M inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow Rest or 7M steady, untimed 3M, jogging only 8M steady, inc 6M

intervals. If you try intervals too early, you'll find that you don't recover between reps, you'll have to cut the session short, and you won't enjoy the full benefits which you would have reaped by waiting a week or so.The time to tackle intervals and start

runner, start acting like one. When Paula Radcliffe isn't running she does everything she can to speed her recovery. It would not be unusual to see her mixing her protein drink at track side after finishing an interval session or rushing home for an ice