evenings free for EastEnders) with these effective and efficient lunchtime sessions.Lunchtime Session One - Hit Your Race PaceIf you tend to start well in races of 10K and upwards, but then suffer a catastrophic blow- out before the end, this 4x4 session

out of your back door tomorrow, or you’re more likely to end up limping to the physio’s couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer

schedules, especially if you need to shuffle sessions around within the week to suit your other commitments. Completing hard workouts on consecutive days, for example, will leave you exhausted and more susceptible to injury - instead, it’s important

don’t have a heart-rate monitor, just run your session on a familiar measured loop. During the tempo section, try to hit your half-marathon mile splits. Once you’ve mastered the tempo run, you’ll see that it’s a great way of improving your sustained

Devising training sessions is easy. Anyone can come up with a plan that sounds great. Take my old high school track coach, for example. Way back in the mid-1960s, he ordered us distance runners to do 10x400 metres, each in 60 seconds. That’s what US

GETTY IMAGESMonitoring your heart rate during training sessions has two main uses: observation and control. Observation is the more straightforward of the two, and you can do it whether your heart rate monitor (HRM) is an entry-level unit

.Why such an appetite surge? Well, today I decided to do a spot of 'over-distance' training and it appears I don't do things by halves. Currently every muscle in my body is crying out after a 26-mile journey through South London on a typically wet summer's day

the steady runs at 6:30 pace instead of 6:50, if you are aiming for 2:50) or add three slow morning four-mile runs (preferably Tuesday to Thursday).Sub-3:00 Starts at 35-40 miles per week, over six or seven sessions. Eventual standard: sub-1:23 for a half

, in which a group of runners added only one thing to their usual training: a weekly, 20-minute continuous run completed at a pace which was about 10-12 seconds per mile slower than 10K race speed. In just a little over three months, these 20-minute sessions

.Hard Works The definitive serious speedwork article - packed with handy examples:400m RepetitionsMile RepetitonsPyramids and Mixed SessionsOther sessions Q+AsOther runners have been there before, and they've probably faced the same hurdles as you too