in intensity, then peaks and slows. "Vigorous exercise yields the greatest health benefits," says Pierce.Here's howDo drills, then pick up the pace. Jog for five minutes and do 25m each of knee lifts and rear kicks. Then, for five minutes, increase your speed

ingredients of strong, easy running. Then add as many easy, conversation-paced recovery days as you want to, and bingo: you have a foolproof, powerfully effective training week. All you have to avoid then is doing any of the key sessions on consecutive days

of your training that needs some work for your next phase of training. Change only that one thing, says Hayes. "If you change two things and have the best season you've ever had, how will you know which change worked?" Check your pace While varying

. David Moorcroft got down to running 4 x 600m in 82 seconds each.Oxygen intake sessionsMuch conventional interval training includes both aerobic and anaerobic elements. In my view you do your most effective training in the range of your 10K pace and your

much I should drink with the risk it would make me run slower.It was really congested at the start and I got quite cross with people in front of me. At around Mile 10, I was only about a minute down on marathon pace which was fine – I was planning

Q I’ve been trying threshold running, using a heart rate monitor and keeping my mile pace at 10 seconds below my 10K race pace. However, I struggle to maintain this speed, even though my HRM says I’m working at just 60 per cent of my predicted

just loves running. And I mean running. He confesses that he finds it ‘almost impossible’ to go for a jog and one of the big challenges for Steve will be to stick to the pace guidelines. He shows great promise over the shorter distances (with a 5K PB

in the face of ‘failure’.How to adapt your workoutsLet’s say you have a workout of five one-mile reps at your 10K pace with a three-minute recovery jog after each. Let’s also say that you find you’re just ‘off’ that day or that the weather isn’t cooperating

or steady runs.Generally it’s better to err on the slow side. Not every long run needs to be done at the same pace, nor does the pace within each run need to stay the same. We would suggest that you try to aim to run a negative split in your long run

started running to this heart rate every day. The pace was painfully slow at first, around two minutes slower per mile than my usual pace. Gradually though my pace improved and I became comfortable running at this low heart rate, but at a faster speed than