Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners

Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval

mile, for example, burns about 180 extra calories an hour. Should you speed up all of your runs that dramatically? No, but the following five sessions include segments of higher-intensity running to boost your calorie burn. Try one or two per week

run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer.If you’ve already added a speed session or two to your schedule then you

’ve centred the first quarter of the year around a spring marathon, now is the perfect time to use that endurance base, combine it with specific speed sessions and set yourself a new 5K goal in the late spring. Just as for the novice runner, you could

than swimming," says Griffiths. To make sure you go into a race armed with a strong finish, your running sessions should involve short bursts of speed."Varying the pace during your running sessions makes such a difference," says triathlete Jenny O

highs. Ask a running buddy to go through them - hearing it from someone else is always more convincing. The Sign: Your running routine is too...routineThe Solution: Mix things up by adding a speed session or varying your route. "Moving outside your

pace, since not even the toughest elite runner could recover quickly enough from a session totalling 26 miles of race-pace intervals.Most runners can’t jump right into demanding race-specific sessions without first developing the speed and distance

No matter what your race distance, speedwork will help you run more strongly and easily. It’s good to do both long and short speed sessions, though it’s worth adjusting the bias of your sessions towards the particular race you’re training for. Here

to training and have trained for a year or so, a recovery session may be a better way than simply resting the next day. A recovery session will help your muscles feel less stiff - getting the blood pumping will help speed up the recovery process. It should