seconds, you could try to start each repetition every 60 seconds.If you want a less taxing session that generates more speed, have a 200m recovery spread over two minutes and aim to run significantly faster than mile speed. Because a runner’s speed over

a race rather than set a PB, your mile demands will be reduced.Rule #3 Tougher training, lower mileage. Tough track sessions, tempo runs and short repeats are harder to recover from than the same mileage volume, run easily. So when you add quality

, the finish, the medal, expression on my kids faces, seeing the elite runners go through 22 miles when I'd done 13 - gosh those guys can fly - raising £1,800 for MEDICSBad bits - Lucozade (used to like it but too much in one session), pulled hamstring at 22

UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8

-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep

about Yasso's (except that the recoveries are unusually long!)However, it's definitely not the only speed session you should be doing, since the real key to marathon running is sustaining pace over a considerable distance. Intervals of a mile (4-6 reps

You've run countless miles, spent hours in the pool and pedalled until your bike feels like it's a part of your body, but unless you put yourself through some training sessions designed to help you hit your peak in time for race day, your efforts

this will be required during a race. The variation of pace in the session will help your pace judgement, so that you'll know what pace you can maintain for different distances. Find a 10K scheduleHalf-MarathonsThis distance – 13.1 miles, or 21.1 kilometres – has

According to Williams, an 18-minute 5K is an equivalent effort to a 29:29 5-miler and a 5:14 mile; a 22-minute 5K is equivalent to a 36:02 5-miler and a 6:27 mile; and a 26-minute 5K is equivalent to a 42:31 5-miler and a 7:41 mile

in a long run.To make sure your fast-twitch fibres are there for you whether you're pushing the pace in a 5K or slogging through the last few miles of a marathon, you need to include a mix of faster sessions in your training every week. The sessions