-marathon or marathon, practise race pace in one- or two-mile segments as part of longer runs.Pick-Me-Up Pick-ups Once a week, during an easy run, throw in four to six 60-second pick-ups, where you increase your pace to a hard (not all-out) effort. Run easy

Q My 10-year-old son has just been picked for his school running team and I have no idea how to help him train. He’s a very active, energetic boy and runs about a mile a week with the school. I realise that he’s too young to undertake a

the easiest or hardest thing you do all week. It’s a Swedish term meaning ‘speed play’, and it basically consists of fast, medium and slow running over a variety of distances.Here’s how a typical fartlek session would work. After a steady warm-up, simply pick

be comfortable running steadily for 30 minutes three to four times a week. 2. Scout out the right courseAvoid traffic and other hazards. Also, shun fast downhill running – it looks easy, but it’s actually tough on the muscles and can quickly lead to injuries.3

be runners who speed past you in a race; as long as you finish within the allotted time, it doesn't matter how fast you run (or walk) the course.I feel stuck in my comfort zone. How will I ever get faster?Once a week, run intervals. First warm up, then pick

| Helen's Food Diary Analysis | Helen's Training Thread | Helen's Race-Week Nutrition Strategy Flora London Marathon: Race DayHelen says: I've knocked 22 minutes off my marathon PB today, yippee!I really struggled with the heat today, much more than I

"I've just completed my first marathon, peaking at 50 miles per week during my training. I'm now looking to train over the winter and enter numerous events to improve on my PB. What's the best advice you kind folks have on training after your first

to give up!"Weaknesses: "10ks for some reason. Although I do pick the hilly ones..."About me: "In a year in which I've completed my first half marathons, my first marathon, qualified for World's Toughest Mudder and won my first Parkrun, 2012 has also

is "not much longer", the brain reduces motor output to the muscles and generates those familiar feelings of suffering to reinforce the need to slow down. But when the finish line is within sight, your brain allows you to pick up the pace, knowing

to your training partner. Two things govern the time it takes you to regain fitness: the length of time you were injured and the level of pre-injury conditioning you had. In other words, if you'd only been training for six weeks before you were injured