fortnight with your normal faster-than-mile-pace sessions. Try 8-12 x 1 minute up a hill that is relatively tough without being hands-on-knees steep.Downhill stridesQuickening your stride rate will increase your speed, though you need to do it safely. Run

, and always strive not to drop a long run or speed session if you’re forced to miss a day.In Weeks 5-8... you add volume and speedThis is a key period. The training is still intensifying each week, you have still to reach the heaviest period, but the key

Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes – longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a

to progressively give you an overload stimulus that builds speed, endurance and strength.  There are five different training stresses - frequency, duration, intensity, volume and workload. All are important but the most important is intensity. If you train too hard

seconds, you could try to start each repetition every 60 seconds.If you want a less taxing session that generates more speed, have a 200m recovery spread over two minutes and aim to run significantly faster than mile speed. Because a runner’s speed over

Belfast Marathon: Monday, May 6WHY RUN IT?Speed, atmosphereNorthern Ireland’s only marathon is run from the Maysfield Leisure Centre. It is held with a relay, and is celebrating its 21st anniversary and hosting the Irish Championships this year

Kingston Running Festival Marathon, Surrey Sunday, October 13WHY RUN IT?Speed, river, post-race shoppingA flat, autumn, Thames-side event, which passes Hampton Court Palace. The marathon is held with 16- and eight-milers.FEESLast year £12, payable

Lake Vyrnwy Marathon, Powys Sunday June 2WHY RUN IT?Speed, scenery, You're Welsh or a Veteran. A fairly new marathon (2 laps over a proven half-marathon course around the lake) that hosts both the British Veterans and the Welsh Champs. FEES£9

Lochaber Team Strides Marathon, Inverness-shire, Scotland Sunday, April 28WHY RUN IT?Speed, scenery, ScotlandRun in the shadow of Britain’s biggest mountain (Ben Nevis), this is surprisingly one of the UK’s fastest courses.FEES£13 (SAF affiliated

Manchester Marathon: Sunday, October 13WHY RUN IT?Speed, ManchesterTraditionally one of Britain’s top autumn marathons. This year it reverts to its tried and tested Heaton Park to Wythenshawe course, rather than the Commonwealth Games course