high school sensation Jim Ryun was doing, and Coach wanted us to be like Jim. Trouble was, we weren’t Jim, and most of us couldn’t even do 400 metres once at Jim’s pace.Runners don’t need random, isolated sessions; we need individualised, realistic

shorter and the runs much longer. Keep things moving along at conversational pace and set yourself realistic goals, related to time on your feet and the length of your runs. Fitness comes with patience and frequency of running, not sudden changes

of the repetitions should be adjusted accordingly. To build a fraction more stamina, try 1000m repetitions with the same speed and recoveries as for the 800s.   Standard Strength Speed  5K pace 10K pace Mile-3K paceRepetition 6 x 800m 8 x 800m 4 x 800m Recovery 400m

-like-magic method that helped propel Paul Tergat, the former marathon world record holder, to greatness. The secret? The tempo run – that faster-paced session also known as a lactate-threshold, LT or threshold run. One US-based coach championing this method

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

’m not generally a believer in Ultimate Simplicity As The Solution To Everything, but it would have an undeniable appeal in this overweight, under-exercising world.However, according to our transatlantic cousins, we don’t need to imagine this idyllic scenario

-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time

training and racing.Thursday: 2 x 800m at goal race pace, with equal time jog recovery between The goal is to run a mile's worth of distance at the pace you think you'll be able to maintain on race day. This short session will help you determine what your

’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

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