Ward. 15-min bike at race pace: "You need at least 15 minutes on the bike to transfer the blood from your shoulders to your legs."Session 210K bike: Do 5-minute intervals at race pace.2.5K run: Set up your bike near a running track so you can practise a

London Marathon. Tick. Great North Run. Tick. You’ve crossed off some classic British races from your to-do list but there’s a whole world waiting out there for your next racing kick. Whether you fancy soaking up the amazing atmosphere of New

and then 200m almost flat out. Scott Simmons, who coaches American marathon runner Fernando Cabada, has his athlete do as many as 25x400m at 10K-race pace with three or four of them run at an all-out pace in the second half of the workout. These "hammers

Here's how to race on the right foot – from the people who learnt the hard wayStart SmallThe best way to approach racing is to start small. Whether you’re planning to do your race as a one-off, or as the first step in a long running career, you

. With a sub-3:00 target I started the race at 6:30 pace (to allow for a little slowing), which I maintained perfectly through 10 miles and the halfway point. Then people started to pass me, and by mile 19 I was running at 7:45 pace and still slowing. I

strategies to help me stay more consistent? A. In many cases, the key to running faster can be found in subtly changing your training regime, not your racing strategy. If you’re slowing down in the third mile, you may need to increase your tolerance

in racing 26 miles? No one knows, but some experts suspect that during the euphoria of the early running boom in the 1970s, many runners over-raced, then sensibly sought moderation, including alternative activities. But now those runners miss the achievement

The fastest races are run with even splits: world records reveal that, statistically, fast, steady speed yields the best performances. Yet some races demand a tactical rather than  time-trial approach, where occasional and well-timed bursts of speed

to overtiredness and injury.I recommend that you enter some races after a few weeks, especially if you haven’t raced before. Run in a 10K as if you were doing the first half of a half-marathon, without putting pressure on yourself.By the later stages

schedule aimed at the Great North Run in late September. Our weekly half-marathon email will keep you on top of your training, and on course for a best-ever race-day performance. Each bite-sized bulletin will contain a digest of your schedule (sub-1