in a fast training session, and the following sessions for races over 10 miles should only be attempted once. These sessions are not for beginners.Key session for mile races: 8 x 400m with around 90-second recoveriesKey session for 5K races: 4 x 1M

, and always strive not to drop a long run or speed session if you’re forced to miss a day.In Weeks 5-8... you add volume and speedThis is a key period. The training is still intensifying each week, you have still to reach the heaviest period, but the key

training runs and the highest-volume weeks of the schedules. They’re hard weeks, but you can do it.Don’t even think about giving up or easing off now (unless you’re injured). The work you put into the next five key weeks will pay dividends on race day

, or have missed sessions through injury or illness, it isn’t wise (or indeed possible) to make up for lost time. Constructive rest is the key now.

- is to run the final fast stint as strongly as the first one. If you have a race in mind, try to build up to running each repetition at race pace (or faster for half-marathons, marathons and very fit runners).A simple session is to have equal-length efforts

to your muscles; easing off the accelerator over longer distances will build muscle-strength and prime your body for the loading demands of prolonged exercise.Understanding the purpose of each workout is key to maximising the benefits of our training

Standfirst: Real-life keys to overcoming marathon time goalsAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan135-->How I Beat... 3:00“Following a schedule was the most important thing. Knowing exactly what I had to do each day

Increase your weekly long run to around 10MIntroduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can

major study carried out on marathon runners discovered that after 12 weeks of twice-weekly hill sessions, the athletes’ running economy had improved by three per cent. Although the subjects were trained runners, that improvement would still have helped

should help you prevent an increase in either by more than 10 per cent per week. However, it's what you may be leaving out of your training diary that could be the real key to improving your running. Next time you're writing up a training session