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

/walk pace will be: 6:00 6:407:00 7:378:00 8:349:00 9:3110:00 10:2911:00 11:2612:00 12:23

disillusioned.The key to running faster is running shorter. At the moment you’re probably running about six miles in each session. If you set out to run less, say just two miles or roughly 18 minutes, you’ll find that you actually increase your pace without even

). Take a 20-second rest between each set.If your swim on race day is 1500m: weeks 1–6 swim five sets of 200m. Weeks 7–10 build up to seven or eight sets – effort level 7.5 or 75 per cent of your MHR. Take a 20-second rest between each set.Session 3

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

speed and can only manage half the distance I would normally expect to do, or I run at a comfortable pace, which is about 1mph less than Iwould normally run indoors. Is this just me or do others find a big difference?" – Ben GillamYour best answers

Q. I’m 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

Standfirst: 10 first-time running goals – and how to achieve themAuthor: Issue date: aug98Keywords: -- 1. How to... Buy your first running shoeWith more than 150 different specialist running shoes to choose from, finding the right model can

heart rate to drop before beginning the next repetition. Your recovery target should be less than 80 per cent of your WHR.Suggested sessionJog for 10 minutes, then run three repetitions of 1.5 miles at about 85-90 per cent of WHR. Rest three minutes

steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard