disillusioned.The key to running faster is running shorter. At the moment you’re probably running about six miles in each session. If you set out to run less, say just two miles or roughly 18 minutes, you’ll find that you actually increase your pace without even

Most runners want to keep track of their pace. It’s how we measure many sessions. So what happens to your overall pace when you combine running and walking? You slow down, obviously. But not as much as you might think.The following table shows per-mile

pace than running three miles at once." First-time racers can do some faster running one or two days a week, but these sessions don’t have to be regimented. Anderson recommends adapting one session per week to include about 10 minutes of speedwork, made

speedwork by warming up with 10 minutes of easy running. Then alternate two minutes at goal race pace (try 10-minute miling for the first session) with two minutes of very easy running. If you haven’t recovered after two minutes, you’re running too hard

-unsurpassed method for achieving maximum results. They run hard for one to five minutes, then walk or jog very slowly until they’re ready to run hard again.When ultradistance runners participate in those seemingly crazy races of 100 miles or six days (and beyond

to run easy and how to run hard, but nothing in between," he says. "Being at altitude, I knew she'd need something other than pace-per-mile to determine her efforts." De Reuck, who now wears a monitor for easy and intermediate sessions, was a quick

to about 20 minutes. First time outside, after two minutes, I was absolutely dying. It was so much harder! I simply slowed it right down on a two-mile run and would have a two-minute walking break halfway through. As the months went by I slowly started

.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you

When it comes to preparing for a race, finding a training schedule is likely to be top of your to-do list. But what if your lifestyle just isn’t suited to following a pattern of prescribed sessions?That's the challenge facing this week's questioner

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