only have the time to run three times a week. What is the ideal schedule which includes all the elements needed – a long run, a steady run and a speed session?Anderson: Work-out One: 45-60 minutes easy, a minute or so per mile slower than race speed

10-mile jaunts – before breakfast, before lunch, before tea and before supper. Why not walk two miles and jog the rest. Follow each session with a drink, a shower and some food. A daily massage would also be a big help. From Christmas to mid-April you

Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m

and then struggle to maintain their pace after 20 miles.Q. What's the most important quality session of the week (after the long run) for a 6 - 7 min/mile marathon runner? JokermanA. I think the most important session is an interval session (400m, 800m, mile etc

effective your racing will be. Remember, a 10K race is effectively 25 x 400m with zero recovery. Now can you see why speedwork is the most important session of the week? We’ve divided our definitive speedwork guide into four sections: 400m RepetitionsMile

of the best and fastest ways to expend energy. To lose one pound, you need to burn 3,500 more calories than you eat, and running burns about 100kcal per mile. Running also keeps your metabolism elevated for hours after your workout, meaning you burn more

miles a week, including at least some fast striding or fartlek.The difficult bit is knowing how long it will take to adjust to the faster tempo of mile running. In the four-week programme below, I have introduced two fast sessions in the first week

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

hard, and the 10-minute acceleration run is a subjective effort. As you become fitter, you'll run faster. I'm sure this workout could lead to decent performances in the two-mile, 5K, and even the 10K."Verdict I enjoyed this session, perhaps because I

Solution:You need to concentrate on spending longer periods on your feet, and specifically longer periods in which you run on tired legs. As well as ensuring that your long weekly run builds up to nine or 10 miles, try combining a warm-up and a 4 x 400m session