to improve your speed and endurance, even novices should consider doing some quicker running."Intervals are not reserved for elites," says Carmichael. "Running three one-mile intervals with recovery in between will do more to increase your sustainable running

                            system at the expense of a more balanced approach. Volume, tempo work, long intervals, short intervals, speedwork, form and strength development all play  an important role in enhancing your performance over any distance."Rubio believes that the advances

that see me through a lot of the winter, both help build my general endurance and ability to ride at a higher tempo.‘One consists of long intervals at just below my ten-mile time trial pace. These efforts are hard, but not too hard, with recoveries

-miler with one of these high-intensity workouts one to three times a week.IntervalsWhat: Alternating sprints of a certain distance (such as 400m) with recovery laps; often done at a measured track.Why: Sprinting at high speeds makes your body work harder

.Q. What are the best interval sessions I can do to improve on my recent half-marathon time of 76 minutes? My PB is 73:46 and I would really like to get back to achieving that. Any help would be greatly appreciated.  Neil PendleburyA. I would recommend you

to improve your speed and endurance, even novices should consider doing some quicker running."Intervals are not reserved for elites," says Carmichael. "Running three one-mile intervals with recovery in between will do more to increase your sustainable running

up or down according to how your body feels is what separates winners from losers." DO IT YOURSELF: Always treat your first interval as a tester to show you can hit your splits, and up the pace later in the session when you've got a better feel

is mid-October) Mike Gratton You probably want to inject some fartlek and hills in June, then change this to intervals about 10 weeks out so you get an eight-week build up and two weeks taper.How Janice Moorekite jumped from 3:10 to 2:48DipsyMike, do you

bank manager.Here's our pick of the kit you simply must have, and how to adapt kit you may already own to make the most of your training and racing. Garmin ForerunnerA Garmin is a GPS-enabled sports watch that measures time, heart rate, intervals

for an upcoming competition, run at VO2max pace about once a week (During off-season or maintenance periods, you don’t need to do VO2max intervals). Try to run this session on a track, where you can closely monitor distance and pace. A good work-out would be 3