-second recovery between each, then 8 times 100m. If you can run 100m repeats with fatigue in your legs, you’ll be a winner. This session has everything and I encourage everyone from 1500m runners to 5K and 10K runners to do it.” That explains how

of wheezing you’d associate with a 4- a-day habit – but that can’t be the only reason that Kenyan runners cleaned up at the recent London Marathon. Mary Keitany was first lady winning in 2:18:37, with four other Kenyan women making up the top five. In the men

country, moved up to 5,000m and 10,000m on the track and finished with the marathon.Then he simply stopped running. “Kenyan runners don’t retire, they simply disappear,” he says. Moses doesn’t run any more, but he loves to watch athletics on TV. Seeing

calendar. With a 5K and 12K to choose from, the course features an undulating 4K loop that’s an attractive combination of dunes, beach, wind and village. More than 9,000 entrants took part in the debut in 2008, with 15,000 expected for the 2009 edition

the world marathon record. It provided the setting for Ethiopian runner Haile Gebrselassie to stamp his mark on the marathon when he set the current world record of 2:04:26 in 2007. This autumn race takes place in September every year so if you need a goal

, made famous by 1940s long-distance running legend and former-world record holder Gunder Hägg. Only 129 runners finished the 2008 edition, so you’ll be in select company. A 14.5K race is also offered. Race website: www.vertex.cx Tjejmilen (August)2009

thousands of international runners to its 15,000-strong field. The race starts at the world-famous Coliseum before following a course along ancient roads and uneven cobblestone streets, past classical monuments and lively piazzas crammed with enthusiastic

12,000 runners, and is internationally recognized as one of the world’s greatest races. Unsurprisingly, the point-to-point race from Pietermaritzburg to Durban is the pinnacle event of the South African road running calendar, with many local runners

Street Party: 8,000 runners line up at the startSix hours, 42 kilometres, 23 glasses of wine. Not my normal race strategy, but then this was not a normal race. The festival of wine and running that is the Medoc Marathon used to be a well

to the track. He’s been running for 20 years, which is a long time by Kenyan standards, and now coaches army runners. Today he’s pacing a young athlete Doris Jerop around the track. They sprint 300m then walk the final 100m slowly to recover before setting off