highs. Ask a running buddy to go through them - hearing it from someone else is always more convincing. The Sign: Your running routine is too...routineThe Solution: Mix things up by adding a speed session or varying your route. "Moving outside your

.) Total distance 2.1K Run sessionFartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning ‘speed play’] are a good way of improving your pace and replicating the surges you would expect during a

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

. Write down the usual statistics, such as drills performed, distance swum, your run routes and mileages, time spent cycling, terrain covered and average speed, as well as how you felt during a session. When you notice your statistics or mood dipping, take

and then gradually slowing back down again.I enjoy these sessions: you've got a warm-up, a bit of speed and a cool-down all in one. I treat them as sort of medium-level training. Not as hard as intervals, but harder than short steady race-pace runs.See full thread

, strength and endurance. You’ll find links to more in-depth training articles below but in the meantime, you might like to chew over these introductory reads...Your First Speed Sessions | Long Run Why not consider signing up for an event too? Click here

speedwork, but with its higher risk of injury and longer recovery time from each session, it should be a less frequent part of your programme as the years pass by. It's also absolutely critical that you cool down after speed sessions, finish the session

work, based on a 40K time-trial speed; and on Wednesday, incorporating bike-run workouts into your training for one hour. For an experienced triathlete, Monday's session could be a pyramid swim of 3.8K focusing on technique and different muscle groups

surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

and pains are all part of progressive training. It’s perfectly normal to feel sore after a tough speed session or long run. The important thing is to recognise the difference between the pain of injury and the pain of improvement. “If you have persistently