of the distances. It is time to introduce speed into your sessions. ➊ Interval training is very effective for developing your fitness and speed. Begin to increase the speed for short intervals, eg 1-5 minutes. Depending on your aim you could have a short recovery
Most runners want to keep track of their pace. Its 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
disillusioned.The key to running faster is running shorter. At the moment youre probably running about six miles in each session. If you set out to run less, say just two miles or roughly 18 minutes, youll find that you actually increase your pace without even
your bike and head straight out on the run. At the gym you can swap straight from the stationary bike to the treadmill.Session 4: Easy RideWHY? Ride at a steady pace without worrying about speed or being out of breath.HOW? Ride at an easy pace of effort
at the weekend when you have more time. Weekdays are ideal for shorter runs - say, Tuesday and Thursday. If you're doing speed workouts, it's essential to take a rest day before and after these sessions to rest and recover.When to rest upWhile you don't have
aboutfalling off the back!). It’s also made me run more upright rather than looking like I'm stumbling along. Treadmills are great for doing speed sessions, but nothing can replace the fresh air endorphin rush that I get after a really good run. Mix and match
Q. Im a novice runner and I am working my way up to 30 minutes of running at 12-minute/mile pace. I plan to stick at 30 minutes for one month, then start adding some speed before a 5K. What would be the best speedwork for me?A. Begin your
.After each session walk for five minutes to cool down and stretch gently for another five minutes. Don’t worry about speed or distance, time on your feet is your only concern. 3. How to... Start running after 40There is nothing unusual about taking up running
newcomers from overdoing it. Beginners should choose a target zone of between 60 and 70 per cent of their working heart rate (WHR) and stay within it for most of their running. Runners who haven't yet developed a sense of their speed and effort can
' intensity that can be sustained for a few miles, but isn't all-out. Running at this intensity burns more stored carbohydrate (glycogen), rather than fat.The higher end of the zone (85-95 per cent) includes speedwork reps. These develop speed and improve VO2
