introducing short, speedier bursts into your normal easy runs. Here’s a sample session for running a faster 5K: after an easy warm-up, run at your intended race pace for one or two minutes, followed by two to three minutes of easy running. Start by adding two

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest

of walking and jogging three times a week, plus a five-mile walk at the weekend. Build up week by week, but don’t overdo it. If you aim to follow the sub-4:30 schedule rather than the Get You Round programme, you should be able to run comfortably, three

Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:uan99-->This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster

the long, hard sessions you inevitably become run-down and depressed. If your training lacks variety, the boredom effect will wear you out mentally even before you are physically overtired.The first remedy, therefore, is rest. How often do we read

particular race – say, your local 10K – don’t try and run the whole distance fast in training. Train over distances between three and eight miles – long, slow runs for endurance, and short, fast runs for speed. Once a week, do an ‘interval’ session, running

, one long and one speed in the final week.Tulloh: Once the athlete has got used to running seven to eight miles in one session, they should train hard each time – for example, one session of repetition miles or kilometres, one session of interval