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

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

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

UAN: 173 Article type:--What’s the most important session of the week? If you’re a marathoner, it’s your long run. For anyone looking to improve at any lesser distance, though, it’s the speed session that yields the greatest results – and even

that raise your heart rate, but actually reduce your efficiency and speed. Give yourself encouragement during (and credit for completing) the session. High-heart-rate sessions are tough, don’t make them tougher by giving yourself a hard time for not hitting

).I call this session ‘all-in-one-training’ because I’m doing quality work and also covering up to 10 miles. Depending on your weekly mileage level, you may want to run shorter or longer than I do. But the concept should remain consistent: speed

sure that you run off-road as often as possible. The repetitive impact of hard surfaces is a sure way to get sore muscles. In particular, try to do your speed sessions on a forgiving surface such as grass.The real key is in listening to your body

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

on a soft surface, such as grass, if you can(Plus: be consistent. Five or six weeks of modest weekly speed sessions will make a noticeable difference. Two weeks of macho nonsense and a month off won't.)Still pushed for time? Five key articles to print