, then increase the pace.—Bruce Tulloh, coach

and sluggish. But if you’re constantly suffering these peaks and troughs, it could be that you aren’t resting enough. Rest is a critical part of any training programme. The real gains in speed and strength don’t come during a hill or interval session

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

’s more, you have a great endurance base which can be used as a platform for your next venture, provided that you give yourself time to recover after a marathon. Six weeks is the minimum interval between marathon-type efforts because you need at least two

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95--Because running a good 10

’t clicked. When I finished my national service, I joined my local athletic club in Barnstaple and started following Franz Stampfl’s training schedules – interval training every day – and at first I improved very quickly. My mile time came down to 4:36, my

. David Moorcroft got down to running 4 x 600m in 82 seconds each.Oxygen intake sessionsMuch conventional interval training includes both aerobic and anaerobic elements. In my view you do your most effective training in the range of your 10K pace and your

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest day

of speed. You can also try to mix a variety of speed sessions into an overall programme, from short, sharp intervals to longer repetition runs with short rest periods. Running on hills or doing fartlek sessions (long or short repeats at variable speeds