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

to 200 metres. Your 200-metre time should be about 10 seconds more than your 100-metre time. Estimated Burn 340 calories BRAD HUDSON’S MILES AND HILLSBrad Hudson, a former 2:13 marathon runner and coach, likes to incorporate lots of short hill sprints

for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace

throughout the year. ‘I do all my ‘sweetspot’ training on the turbo – just below threshold pace. My aim is to build speed and endurance,’ he said. ‘After warming up, a typical session involves 3x20min at ‘sweetspot’ pace, with 10min recoveries in between

One 6 x 800m at APPM, with 2 to 3-minute recoveries.Session Two 3 x 1 mile at 15 seconds per mile slower than APPM, with 3-minute recoveries.If you are starting from a low base of endurance, you should also consider increasing the length of your long

hard cycling followed by an immediate transition into a 100m run and repeat until it feels natural."Transition session 2"Do 20 minutes on the bike, then a 10-minute run," says Yelling. "The second 10 minutes on the bike should be really hard so you

statement below:1. I'm disappointed after a race if a rival beats me, even if I set a PB. [+1]2. I never set any training or racing goals for myself. [-1]3. I like to set myself goals and watch my performances improve. [0]4. On group runs, I find myself

WEEKS)Speed sessions:3 to 6 x 600m @ 3,000m pace with 3 minutes recoveryDistance sessions:6 to 12 miles @ a steady paceTRAINING PHASE:BUILD 1 (4 WEEKS)Speed sessions:2 to 5 x 1,000m @ 5K pace with 3 minutes recoveryDistance sessions:10 to 16 miles @ a

at marathon pace, 1M at 10K pace. Total time should be 4-5 mins longer than target race time.Key session for half-marathon races: 13 miles with 2M at marathon pace, 3M at half-marathon pace, 1M at marathon pace, 1M at 10M pace, 1M at marathon pace, 2M at half