this with some speed, you need to turn to interval training.In an ideal world, you'd be able to use your HRM for every kind of training, but it's less than perfect for short intervals. Imagine running 8 x 1-minute reps with three-minute recoveries. Unfortunately

High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.High-Intensity IntervalsWarm up

well for me for many years,” says Pierce. “It reduces the risk of injuries, improves long-term adherence and still lets me enjoy the gratification that comes with intense efforts.”What you should do Pierce does interval training on Tuesdays, tempo

As runners, we all want to increase our endurance, but we’re often referring to different things. While the beginner often wants to go further – from two miles to four miles, then to six, more experienced runners don’t see much point in running further. (Isn’t 26.2 miles far enou...

Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval

of my daily commute? Can I replace interval sessions, hill work and long runs on my way to the office?A The first – obvious – thing to remember is that bike miles and running miles aren’t equivalent. If you were to run at, say, eight miles an hour, you

be in the region of one to two minutes; successive drop jumps should be separated by intervals of at least 15-30 seconds – or even longer for very intense multiple hop and jump routines. These recovery intervals will allow the stretch reflex mechanism to return

. Their findings were published in 2004 in a paper titled "Effects of High-Intensity Training on Performance and Physiology of Endurance Athletes." The clear winner among workouts: "maximal" interval training. It produced the most and biggest performance

. Their findings were published in 2004 in a paper titled "Effects of High-Intensity Training on Performance and Physiology of Endurance Athletes." The clear winner among workouts: "maximal" interval training. It produced the most and biggest performance

Whether you want to run a mile without stopping or train for London, it's best to follow a plan that capitalises on what you do best. If endurance is your thing, find a plan that focuses more on mileage and tempo runs and less on interval training