pace very easily simply by running more miles at an easy pace. If you build up your easy miles to 70 -100 a week you can be confident of running very fast times. Have a look at the principles behind base training. – Johnny JVarying your sessions

pace than running three miles at once." First-time racers can do some faster running one or two days a week, but these sessions don’t have to be regimented. Anderson recommends adapting one session per week to include about 10 minutes of speedwork, made

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10

Q I’m 48 years old, and thanks to the training I’ve been doing for my first marathon I’ve gone down a dress size and feel great. I’m currently running 11-minute miles, and have just run my first marathon, but I really want to know what sort

speedwork by warming up with 10 minutes of easy running. Then alternate two minutes at goal race pace (try 10-minute miling for the first session) with two minutes of very easy running. If you haven’t recovered after two minutes, you’re running too hard

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan100-->Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training

/2M 50 mins (20 mins THR) 9/10Fri Rest        Sat Hills 5M (inc 6 x 150m hill) Mile 50 mins 6/10Sun Long run 8M 10:00 80 mins 7/10 Total   28M   4hrs 40   Week Three Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 3 x 1M

(inc 3M THR) 1/2M 54 mins (24 mins THR) 9/10Fri Rest        Sat Hills 5M (inc 6 x 200m hill) Mile 45 mins 6/10Sun Long run 9M 9:00 81 mins 7/10 Total   31M   4hrs 35   Week Three Day Session Distance Pace Time Intensity Mon Rest        Tue

Threshold 7M (inc 3M THR) 1/2M 50 mins (20 mins THR) 9/10Fri Rest        Sat Hills 6M (inc 8 x 200m hill) Mile 50 mins 6/10Sun Long run 9M 7:45 70 mins 7/10 Total   38M   5hrs   Week Three Day Session Distance Pace Time Intensity Mon Easy 3M 8:00 24

-unsurpassed method for achieving maximum results. They run hard for one to five minutes, then walk or jog very slowly until they’re ready to run hard again.When ultradistance runners participate in those seemingly crazy races of 100 miles or six days (and beyond