UAN: 170 Article type:--The mile repetition (or 1600m – four laps of an athletics track) is a simple, but favourite, standard distance that focuses more on strength than speed. Below the basic table, there are some different mile sessions

UAN:155 Article type:--Sure, variety is the spice of life. But what if you want to keep life simple? What if there were just three rock-solid sessions that could underpin any running routine? Three universal, can’t-fail work-outs that could take

This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent

pace, since not even the toughest elite runner could recover quickly enough from a session totalling 26 miles of race-pace intervals.Most runners can’t jump right into demanding race-specific sessions without first developing the speed and distance

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

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

haven’t run any 10Ks recently, you can work out your 10-mile pace from some current 5Ks. Generally, your 10-mile speed will be about 25 seconds per mile slower than 5K pace. What’s more, a few training sessions at 5K speed can help your 10-mile efforts

: short sessions on grass with friends and clubmates; speedwork with short reps and long recoveries; efforts in the evening sun; easy days in between – and a shiny new one-mile PB at the end of it.Whether you’d expect to run 10 minutes or five minutes in a

and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

to lactic acid build-up. (Lactic acid from your working muscles can make you feel stiff and ‘dead-legged’ at the end of a hard effort.)This session should help: jog two miles to warm up, followed by two miles of tempo running, 15-20 seconds per mile slower