The kind of watch you need depends on the kind of runner you are. If you never race, never do speed sessions and all your runs are leisurely lopes, you don’t even need a watch. But most of us – whether we run a mile in 12 minutes or five – like

Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m

at nearer eight-minute miling should feel easy.If you’re up to two minutes slower than your target: You’re close enough to the target not to panic, but you may need to work harder in your speed sessions to improve your speed endurance.If you’re more than two

during the first part of the training period – not necessarily by eating less, but by eating better. As you increase your training, you will naturally burn more calories, which will help. Regarding the speed sessions, after a warm-up, run 50 metres four

. Training tip Spin your legs faster in your last few minutes on the bike - Anderson says this will prime your muscles for the transition to the motion of running.If you want to...  Get faster  Build on this: Bike sprint to speed sessionLooking for a great

to simulate varying pace and terrain. Typically, you key in how long you want the session to be (and sometimes the starting speed), and the treadmill does the rest. Programme choices often include speedwork repetitions, hill repetitions, heart

with a four- or five-mile run afterwards, making sure that you’re tired at the end of the speed session, but not exhausted.Sub-35-minute 10K runners may extend their long runs to 15 or 18 miles, but the rest of us don’t need to cover any more than 10 at a

only have the time to run three times a week. What is the ideal schedule which includes all the elements needed – a long run, a steady run and a speed session?Anderson: Work-out One: 45-60 minutes easy, a minute or so per mile slower than race speed

pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week

Most runners want to keep track of their pace. It’s how we measure many sessions. So what happens to your overall pace when you combine running and walking? You slow down, obviously. But not as much as you might think.The following table shows per