WEEK ONE Mon Rest Tue 20-25 mins easy Wed Rest Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy Fri Rest Sat 20 mins easy Sun 30 mins easyWEEK TWOMon Rest Tue 20-25 mins easy Wed Rest Thu 10

be on either long or short hillsMain training phase(Alternate weeks A and B for a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 6M, starting slowly and then speeding up 4-6 x 1M, timed, with 4-min recoveries 5M easy 6M fartlek, inc 10 x 1 min fast, 1

.Medical treatmentIf you get no relief, your doctor may very occasionally inject steroid, or even immobilise the leg in plaster. Physiotherapy to ease the pain should not be used as a cover to increase training.Can you run through it?/ Recovery timeAlthough full

of breath at the end. Try short distances with short recoveries. For example, if you’re finding sessions too easy, you could run 6 x 400m with only 20-30 seconds rest. If this is still too easy, increase the number of repetitions. Alternatively, reduce

in recovery days on which you do 15-45 minutes of striding at an easy pace.Try these work-outs: Long (for endurance) Stride easily for the duration of a long run.Speed (for fast leg turnover) Do 15 seconds at 220 strides per minute with light resistance

to consider your recovery needs, so having something at that time is better than trying not to eat anything. That said, there are factors that prevent people from eating so late. Some say they are not hungry after exercising; if this is the case, start small

-80 secs, with 400m or 2-min recoveries, then 2-3M cool-down 5-7M slow 35-40 mins light fartlek Rest Warm up, then 20 mins fast tempo run, but not flat out 7-8M easyWeek 2 5M easy, inc strides 2-3M warm-up, then 6 x 800m or 3 mins, with 400m or 2-min

Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool

at 3,000m pace. Use a 1:1 time recovery (i.e. the rest period is equal to the time of your repeat). Two by four Two minutes at 3,000m pace, 1:1 recovery; four minutes at 3,000m pace, 1:1 recovery. Repeat until you hit two to four miles of fast

muscles, causing you to hit the wall.The perfect example of a highly race-specific session for a 5K runner is an interval session of 5 x 1,000m at 5K race pace, with three-minute jog recoveries between the efforts. Because the session entails running 5K