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

Q I’ve been running for just over a year now and can now comfortably train at around 10 minute/mile pace for an hour, which I do three times a week. However, I’ve been doing this for at least six months and don’t seem to be able to get any quicker

of the course, the day – and themselves.At the start, he charged boldly ahead. He was unable, it appeared, to contain his enthusiasm. He searched for position and his piece of the road. And more importantly, he searched for the rhythm and pace that would carry

of the course, the day – and themselves.At the start, he charged boldly ahead. He was unable, it appeared, to contain his enthusiasm. He searched for position and his piece of the road. And more importantly, he searched for the rhythm and pace that would carry

acid from your muscles, but short enough to keep things challenging", says Anderson. Beginners should do three or four reps; advanced runners can do up to 10. Measure the distance using GPS or, if you listen to music, try hitting 5K pace during one song

Q. I’m a novice runner and I am working my way up to 30 minutes of running at 12-minute/mile pace. I plan to stick at 30 minutes for one month, then start adding some speed before a 5K. What would be the best speedwork for me?A. Begin your

that you’ve begun running will soon ask what your best mile time is – so you might as well get used to it. Before long, you’ll be calculating your pace per mile on longer runs, but you should begin with a simple one-mile test run (four laps on a standard

and then settling into a more manageable pace once the crowds have thinned, you are likely to have a better swim time,” he says.2. Jump right inWorkouts that mimic races can give you the edge you need. “Choose one swim per week where, without a warm-up, you jump

leg strength. Long, steady runs at a pace at which you can talk are very good for this. Try energy gels to see if they work for you.Weeks 4-7The focus now changes to the race. You should have conditioned your body to withstand the demands

steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard