strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half

-burners (the average 10-stone runner burns 100 calories per mile, so 10 miles eats through a whopping 1000 calories). They also help to teach you the valuable art of conserving your energy through sensible pacing, and serve as a great confidence-builder when

says. "If I do longer five- to eight-minute reps, I add some shorter hill sprints, or 30-second sprints just to break it up. I definitely look forward to sessions more now. Doing 10x1,000m straight can be quite hard, mentally." Combination workouts

energy reserves. Robinson notes that even during normal sessions of 1,000m or 1,600m reps he has been adding 5x1 minute at the end - fast. "It's great practice for cross country," he says.Your workout Aim for 3-4x1200m at 10K pace with a 400m recovery

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

at marathon pace, 1M at 10K pace. Total time should be 4-5 mins longer than target race time.Key session for half-marathon races: 13 miles with 2M at marathon pace, 3M at half-marathon pace, 1M at marathon pace, 1M at 10M pace, 1M at marathon pace, 2M at half

. Assuming these factors are not a problem, try these mental tricks to get you up the hill. Before the sessionThink about why you’re doing this session. What do you want to achieve from it? Why is it important to do the session? Identifying one or two key

Q I’m a 53-year-old male who races all distances from 5K to the marathon. I train six days a week: four hard sessions, two easy ones, plus a rest day. Do you think this is too much for someone of my age?A The real key to making any training

, triceps pushdown), and aim for 10-15 repetitions on each. Cool down by walking for two minutes. Plan B Hit the stationary bike, stairclimber or elliptical trainer. Start with a three-minute warm-up, then increase your intensity to 70-80 per cent of your

at the gym, one visit can provide an excellent two-for-one workout that’ll benefit your whole body – not just your legs. Best of all, you can complete this session in as little as 20 minutes. If you have more time, all the better. Here we present three