stretch after their warm-up and after their run.Sprint training sessionsThese are the types of sessions that can be used as speed training for middle and long distance athletes. The speed is between 90 per cent and 100 per cent of maximum effort

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

fast session a week. In November, ease down and give yourself three weeks of lower mileage, then start building up the mileage in December, without worrying about the speed. This should give you the endurance to tackle the RW three-hour marathon

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95--Because running a good 10

mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2

or seven running sessions into a long weekend. You should start and finish with easy runs, alternating between hard and easy sessions. If you are running a camp at home, look around your area and find the best long runs and the best places for speed

and sluggish. But if you’re constantly suffering these peaks and troughs, it could be that you aren’t resting enough. Rest is a critical part of any training programme. The real gains in speed and strength don’t come during a hill or interval session

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

January is only likely to make you stale. Instead, use December to concentrate on your speed and strength. Cross-country racing is classic preparation, as are hillwork and speed sessions of varying lengths. If you don’t do at least two weekly quality