was created with these findings in mind. The result? A 60-minute pop mix to rhythmically guide you through your training. RUNNER'S WORLD Playlist no. 3: Pop Mix Power Run:The sequence of songs corresponds to an interval session made up of 10 four

-hour bike ride after work may seem daunting. However, an interval session of less than an hour can provide the same physiological benefit and can even be more fun to perform.Quality, not quantityWe know from sports science that it is possible to trade

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

for me. Now I know why I am doing each run, and as an inquisitive type, this gives me more pleasure and motivation.See full thread... and build mileage effectively: slow down, tooHilly - When I first upped my mileage during marathon training I went from

; Tuesday's session could be a one-hour bike loop with V02-max work at three-minute intervals; and Wednesday's, running workouts on varying inclines over 20K.Midway goalFocus on December and March. For a novice, the first midway goal can be a comfortable

with discomfort the hard way, says Noakes. Running race pace and faster in 1000m intervals is the best way to teach your brain what your body is actually capable of.Free your mind (and the rest will follow) Tough day? Reach for the remote before training

– that is, if you do one long run and one set of intervals or hills.If you want to stick with your diary, record how you felt instead of how much you did. Running, ideally, is something you do with your head as well as with your legs. None of this should

20-minute time trial on the turbo trainer and record the heart rate, speed and cadence you maintained.On the run, go to your usual run route or course and try to set a PB for intervals - such as 5 x 1000m - or sustained efforts - such as three miles

of that. She explained it to me: we were going to do five intervals, with three-minute recoveries. The aim was to run it exactly the same all five times.5-4-3-2-1 go! This isn't hard. I can do this. Well, maybe it's not so easy. Well, maybe I shouldn

and your current energy level, Is this run reasonable or is it asking too much? Experience will help here, because it will help you to discern the difference between exhaustion and a lack of motivation.Sound advice Be sure to always make your plans specific