was created with these findings in mind. The result? A 60-minute pop mix to rhythmically guide you through your training. RUNNER'S WORLD Playlist no. 3: Pop Mix Power Run:The sequence of songs corresponds to an interval session made up of 10 four

10-15 miles beforehand. Then at least you'll be doing the 'last' 6 miles of your training run with the crowds, which will keep you going. If you decide to do the extra miles after the 10K race, make sure you run much slower than your 10K race pace

's World UK magazine subscriber, you can see all 35 here. Otherwise, enjoy these 10 as a preview - and if you want to subscribe, you can save 30% right here. 1 Make time in your schedule for a run every other day with your most important client – yourself

of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

rate or higher, with slower music working better during recovery periods. We took these factors into consideration when compiling Runner’s World Playlist no. 2: Rock ‘N’ Run: a 78-minute rock mix to boost your mood and stamina during a run

stroke to help develop bilateral breathing – breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x

Go easy more oftenThe physiological adaptations that increase your speed happen during recovery, not training. Leg-searing rides and runs put your body under great physical stress. To cope with that kind of pressure your body strengthens itself

that should not be ignored. We asked Andy Lane of Tri Coaching Wales (tricoachingwales.com) for advice on how to tailor training to suit the male and female mind and body.Women1. Embrace strength training Women are often concerned that weight training

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

of a race: getting through a difficult mile, passing runners comfortably, finishing smooth and strong.Time savings: 10-20 seconds Change Your ShoesIt may be obvious advice, but it is worth repeating. Buy a pair of racing flats or performance trainers