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
-littered trails. "On longer, hard runs, aim for a pace that's about 80 per cent of your race pace. When it comes to the speedier sessions – such as mile reps or intervals – aim for 110 per cent," says Frapwell. "As long as you're hitting faster than race pace, you
back against your hands, then slowly lift one foot a few inches off the floor, pause and lower. Do the same with the other foot and continue this until you lose the pressure against your hands.BAD HABIT: You run intervals that are too short "Training
