You could head to the track for some intervals Tuesday, and log a tempo run on Thursday. Or you could follow the lead of today's top runners and combine two traditional quality sessions into one killer workout. Britain's number one male marathon

your cardiovascular fitness, teach you how to pace yourself and push through fatigue, which is a key skill for any race from the 5K to the marathon. But some workouts are best suited for particular race distances.Tempo + HillsMust do if... you're racing

How to use the schedule | Session KeyWeek 1Monday RestTuesday Swim session AWednesday Run session: 5-minute warm-up jog, 4 x (1-minute jog, 2-minute run), 3-minute cool-down jogThursday Bike session: 5-minute warm-up cycle, 5 x (20 seconds fast

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

Standfirst: 10 keys to running 10 miles betterAuthor: Owen AndersonPics:Issue date: racing secrets bookletKeywords:BY OWEN ANDERSONuan93-->1. A 10-mile race is the best predictor of your fitness level, because you run the race at lactate threshold

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.

-level schedules he recalled the story of Graham Williamson, one of the athletes he coached in the mid-1980s. Williamson had been injured and was avoiding speedwork until the three weeks before a big mile race. Even then he only did a total of four sessions

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen