Min.value = minPercent;');eval('document.hr.' + tpe + '_hrMax.value = maxPercent;');document.getElementById('hr_' + tpe).innerHTML=(parseInt((max/100) * minPercent)) + '-' + (parseInt((max/100) * maxPercent));}function paceChanged(){var dd = document.getElementById('pace

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

Min.value = minPercent;');eval('document.hr.' + tpe + '_hrMax.value = maxPercent;');document.getElementById('hr_' + tpe).innerHTML=(parseInt((max/100) * minPercent)) + '-' + (parseInt((max/100) * maxPercent));}function paceChanged(){var dd = document.getElementById('pace

of running five or six one-mile reps at 10K pace, but just remember that you have to do this, without any rest, in a race anyway. Try to fit in at least one session a week, and mix pure speed sessions with speed-endurance sessions for the best of both worlds

pace, timed. Warm down 6M steady Warm up, then 8 x 90 secs fast, 90 secs slow Rest or 5M easy 6-8M steady, cross-country 12M slow, no pressureWeek 3 5M easy 6M – run to a hill, then 10 x 30 secs uphill, jogging back down 6M easy Warm up, then 4 x 5

pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

Remember these 10 tips when you start adding the fast stuff to your running programme:1. Graduate from basic training If you’re a novice runner, you need at least three to four months of building up before starting speedwork. Meaning? You should

is not to go out too fast. All of our Team in Training pacers follow this approach. Studies have shown that runners who exceed their marathon pace by as little as two per cent during the first few miles of the marathon (which is very easy to do, and could

- is to run the final fast stint as strongly as the first one. If you have a race in mind, try to build up to running each repetition at race pace (or faster for half-marathons, marathons and very fit runners).A simple session is to have equal-length efforts