to do themselves justice by substituting one easy run for a rest day and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several

, can I use it to predict my marathon finishing time?A Trying to run at eight minute/mile pace (your target race speed) during 20-mile training runs on a regular basis will have a detrimental effect on your other sessions in the week. That’s why long

at nearer eight-minute miling should feel easy.If you’re up to two minutes slower than your target: You’re close enough to the target not to panic, but you may need to work harder in your speed sessions to improve your speed endurance.If you’re more than two

10 miles more than usual. Your good sessions should include things like 5-6 x 1 mile, or 3 x 3K. To estimate your time, you should be able to go through the first 10K just a minute slower than your usual 10K performance, which would give you 98

‘quality’ sessions on your days off – Thursday, Saturday and Sunday. For instance on Thursday you could try four or five miles at a pace faster than the runs that you do before your classes. You could even try this as a ‘tempo’ run – running at the pace you

this into this fartlek session this week:(2 mins easy, 30 secs hard, 1 min 30 secs easy,  30 sec hard) x 10. Cool down (10 mins)…where the 'hard' is 6:26 min-mile pace. The second area is my posture. I'm an incredibly inefficient runner, which I think is largely down

the repetitions and the more distance you will cover in the specified time runs.1:30 pace | 1:45 pace | Beginner's pacePACING CHARTHere are suggested paces for your training. In speed sessions, you may find that you can run faster. That’s fine, as long as you

training. In speed sessions, you may find that you can run faster. That’s fine, as long as you maintain the pace throughout the session. Ideally start at the suggested pace, and get gradually quicker if you find the speed too easy. However, for the pace

it defies the conventional wisdom. Daring because it limits participants to just three running sessions a week. And daring, in the extreme, because it tells runners they’ll become faster on fewer workouts."Train less, run faster" – you’ve heard the refrain

should aim to do a marathon pace (MP) session every second week, alternating between long runs. The effort of a MP session should be hard but achievable, since it should be about 40-60 seconds per mile slower than your 10K pace. Ideally you should try