Illustrations by Geoffrey GrahnIs it just us, or is autumn the best time of year to be a runner? Still warm enough for shorts (hopefully), but just cool enough to inspire you to pick up the pace. And you’ve taken advantage of the long summer

, too. Elite Secret # 3: Pace The WorkoutGoing out too fast in both training and racing is the undoing of many talented runners, says Dave Saker, middle-distance coach at the University of Bath. "Marilyn Okoro, who I used to train, did a 56-second first

This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per

’s somewhat inconvenient, here is an easy way to make a reasonably close guess: add 35-40 seconds per mile to your 5K race pace, or 15-25 seconds per mile to your 10K race pace.Then you need to train to raise your threshold. Try the following two training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan100--Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing

to fit a few more runs in each week. They don’t have to be at a hard pace, but a nice steady three or five miles will be of some benefit. You’ll certainly be well warmed up for the classes!Do this and you can concentrate on fitting in what we call your

? Do I go long and slow, or should I keep up the pace and go for the ‘burn’?A The key to fat-burning is to realise there is not an instant ‘switch’ from fat-burning ‘on’ to fat-burning ‘off’. Plus or minus a small variation, you will burn the same

, especially the day before. A massage can make your legs feel heavy.Q. My schedule advises a 6 x 400m interval session a week before the race. Is there anything to be gained from a speed session this close to race day? Rhiannon GravellA. Doing some paced work