and fitness and he started Week 8 gently. He gradually resumed training with a six-mile run, a faster two-mile session, the Training Day track session and a long run. The injury held up well so in Week 9 he has stepped up a level with some speedwork and his

; the trick is doing the training that gets you gradually stronger."—Keith Brantly, Olympic marathoner20. Pick fun hard runs"Do sessions that you enjoy. Mile and 400m repetitions are more fun for me than fartlek. I feel better about my running when I do

As runners, we all want to increase our endurance, but we’re often referring to different things. While the beginner often wants to go further – from two miles to four miles, then to six, more experienced runners don’t see much point in running

their training, and they’re at the peak of their high-mileage month. They’ve sweated over busy schedules, mastered new speedwork sessions and covered more new ground than they ever thought possible – but how far have they really come?The ASICS PRO Team experts

between 30 and 50 miles a week when their partner conceived.The study revealed that the non-runners and those covering less than 30 miles a week had a 62 per cent chance of fathering male offspring – compared to the average of 51 per cent for the general

Life, I have concluded, is more like a fartlek session than a marathon. It jogs along for years at a steady pace – then it passes the second lamppost after the church and vroom! – its head goes down and suddenly it’s thundering along at a five

tacked onto her weekly long run as and when it's needed. Your move Turn a tempo session into a progression run. After a 10- to 20-minute warm-up, run for 20 to 60 minutes, starting 20 to 30 seconds slower than tempo pace, increasing 10 seconds per mile

their cycling cadence by 20 per cent.Embrace variety"To increase cadence, you need to activate fast twitch muscle fibres," says Anderson. This means more speedwork and fewer junk miles. Incorporate tempo runs, intervals and other sessions designed to take you

children like pulling the legs off flies.I’ve always hated stretching. Warming up, it seemed to me, was a waste of time. As far as I was concerned, the first 10 miles of the race was my warm-up. Result: I am barely able to touch my knees, let alone my toes

ourselves up to the top of north London's Primrose Hill once a week is hard work, and it draws bewildered looks from the fashionable set who parade in the park on summer's days, but we have little doubt that these sessions make us faster.We are not alone