UAN: 170 Article type:-->The mile repetition (or 1600m – four laps of an athletics track) is a simple, but favourite, standard distance that focuses more on strength than speed. Below the basic table, there are some different mile sessions

UAN:155 Article type:-->Sure, variety is the spice of life. But what if you want to keep life simple? What if there were just three rock-solid sessions that could underpin any running routine? Three universal, can’t-fail work-outs that could take

pace, since not even the toughest elite runner could recover quickly enough from a session totalling 26 miles of race-pace intervals.Most runners can’t jump right into demanding race-specific sessions without first developing the speed and distance

strike on the day that seems best. For the rest of the week, I run easy – making sure to vary the distances and routes I take.Here’s my favourite quality session. First I jog for two to three miles. I then run at tempo pace (between 10K and half

and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

the right balance between session-frequency and session-intensity?"I ran this year’s FLM in 3:08, having averaged 60 miles per week (six runs/wk) over a five-month training period. I’d like to experiment with different training regimes and am particularly

for mile repetitions) can really help. Just because you’re not gasping for breath when you finish, it doesn’t mean that a session hasn’t been helpful.If you try a session that’s geared towards improving your basic speed, and do it correctly, you’ll be out

running 35 miles a week, so adopt the same approach to speedwork. Put at least three months of steady running behind you, then start with just one session every 10 days or so. Not too hard Speed sessions aren’t about sprinting flat out until you’re sick

monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. What’s more

10-mile jaunts – before breakfast, before lunch, before tea and before supper. Why not walk two miles and jog the rest. Follow each session with a drink, a shower and some food. A daily massage would also be a big help. From Christmas to mid-April you