.First of all there is real speed, sprinting speed. This depends on muscle power, good coordination, proper form and sufficient flexibility. It requires both a rapid cadence and a long stride.Secondly, there is 400m speed. To be good at the 400 you need a pretty

and sluggish. But if you’re constantly suffering these peaks and troughs, it could be that you aren’t resting enough. Rest is a critical part of any training programme. The real gains in speed and strength don’t come during a hill or interval session

course; Friday – rest; Saturday – speed session as above.When you come to the marathon training, follow the RUNNER’S WORLD Get-You-Round programme, with the emphasis on a long run every weekend.—Bruce Tulloh, RW Coaching Editor

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last year’s time. —Bruce Tulloh, RW Coaching Editor

speed programme first requires a sound base of endurance. You guessed it – you have that base. Now you just need to change the emphasis of the programme to bring out the quality. After the two-week recovery period, return to training, cut down your

or seven running sessions into a long weekend. You should start and finish with easy runs, alternating between hard and easy sessions. If you are running a camp at home, look around your area and find the best long runs and the best places for speed

miles and half-marathons in the autumn. After that, you can start training for your second marathon.—Bruce Tulloh, endurance coach and organiser of the Safari Marathon

rhythm. Incidentally, the harder training should improve your 10K performance at the same time.—Bruce Tulloh, RW Coaching Editor