haven’t run any 10Ks recently, you can work out your 10-mile pace from some current 5Ks. Generally, your 10-mile speed will be about 25 seconds per mile slower than 5K pace. What’s more, a few training sessions at 5K speed can help your 10-mile efforts

and foamy. Reduce the mixer speed to medium-slow, pour in the coffee and mix until combined. 3 Add the bean mixture and vanilla to the egg mixture. Beat until combined. Add the dry ingredients all at once to the wet ingredients. Beat on low until just moist

of whack and make you work too hard, or give you an easy ride! GETTY IMAGES Speedwork Get your heart rate up and see your speed on longer runs soar with this sprint session. As you get fitter

if RW readers could settle a hot debate in our club about speed work. Our head coach is suggesting a session for endurance athletes, as follows: Small warm up and stretch, then speed work (eg 2x5x100m), then straight into the car and drive home without a

pace too much. During a tempo run you increase your speed in the middle of the session. For example, if you’re running for 40 minutes, begin at jogging pace, then about 10 minutes into the session, start to switch tempos and gradually accelerate to a

1. Super sprintThe shortest triathlon distance is all about speed, and brick sessions are important for building pace. "Recreate race conditions," says coach Simon Ward. "If you're doing the race in a pool you won't need a wetsuit, and you should

UAN: 169 Article type:--One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8

– and certainly fashionable – training zones, used for quality aerobic workouts.The Conconi test was developed using 210 runners, and centres on the principle of increasing heart rate with increasing intensity, or speed. What happens is that you run progressively

disillusioned.The key to running faster is running shorter. At the moment you’re probably running about six miles in each session. If you set out to run less, say just two miles or roughly 18 minutes, you’ll find that you actually increase your pace without even

, and always strive not to drop a long run or speed session if you’re forced to miss a day.In Weeks 5-8... you add volume and speedThis is a key period. The training is still intensifying each week, you have still to reach the heaviest period, but the key