an effective way to build efficient and powerful leg muscles. Find a hill that is 75-100m from bottom to top and run up at an intensity slightly harder than 5K race pace. Start with seven or eight intervals, each followed by an easy jog back to the bottom

that is 75-100m from bottom to top and run up at an intensity slightly harder than 5K race pace. Start with seven or eight intervals, each followed by an easy jog back to the bottom of the hill.Don’t just hammer out the miles on roads or pavements

intervals but never practise race pace," says Anderson. "These are the same people who have old PBs that they simply can't break. Don't expect to run quicker if you don't put in the training." Brain game The mental edge that race-pace training brings may