to fit in two sessions, though it does require a bit of planning – apart from the running time, you will also have to double the time spent changing, warming up, stretching, warming down, and showering. And it sounds silly, but you will need to double

Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes – longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a

I love marathon running, but at times it feels like marathons do not like me. Something always seems to go wrong, but what the hell, who cares? One day I will run a marathon where I smash out a huge PB - that day will be the next time I run a

In a few weeks' time adidas will be launching 'Energy Boost' to the world, a brand-new running shoe. All well and good, except this looks to be no ordinary launch: Boost promises a game-changing technology that 'provides the highest energy return

Q I’m very busy with work and family, and don’t have much time to run. So I’m looking for one great weekly training session each week to get me in top running shape. Any ideas?A Even though I work at RUNNER’S WORLD, I’m in the same boat as you

," says Jason Karp, an online running coach in San Diego, US (runcoachjason.com). If you're new to speedwork or coming back after injury, reduce the number of intervals in the following workouts by half and spend more time warming up, recovering

marathon race pace OR 13 minutes above marathon pace• 5 minutes easy jogFive top tips for time efficiency1 Divide your timeCycle at weekends, run and swim in the week. In most cases you are more likely to improve your cycling by doing two high-quality rides

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

that require time off, and there's the 'green light' with only transient aches that bug you one day and disappear the next. Unfortunately, many of us get stuck in the middle, ploughing through those not-quite-injured-but-not-quite-healthy amber lights

weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running."I encourage runners, particularly beginners, to focus on time and effort, rather