Q I’ve been running for just over a year now and can now comfortably train at around 10 minute/mile pace for an hour, which I do three times a week. However, I’ve been doing this for at least six months and don’t seem to be able to get any quicker. I’d like to do some speedwork,...

Most runners want to keep track of their pace. It’s how we measure many sessions. So what happens to your overall pace when you combine running and walking? You slow down, obviously. But not as much as you might think.The following table shows per-mile paces for someone who runs ...

and confidence in your ability. Once you have done two to three weeks of building up the distances you should be able to focus more on speed and become more specific with the training.➌ While you are doing this you should work on developing your technique in all

. Beginners should stick to one set, advanced runners can do up to three (go easy for three minutes between sets).Fine Tune your TrainingMake the following minor adjustments to your speedwork to meet your running and racing goals faster:Goal: Improve speed

Running doesn't get better than this. The 10K is a classic distance that covers all the bases - it's far enough to test you to the limit without shattering beginners in a way that a longer event can, yet short enough to be doable in a satisfyingly

that regularly injects some fun into your routine and keeps you coming back for more. Include a speed workout only if your goal is to run faster.When to runRunning every other day allows 'weak links'  - your knees, feet, or hips - time to heal. Do slow, long runs

Speed, like weight loss, is a simple concept. The only way to run faster is to run faster. What that means in practice, especially for a beginner, is moving from a single-speed run to variable paced training. This is initially difficult because

going – forget pace and speed. Once you can run 3 miles, build one run up to 4 miles running all the way... once you start getting your head to see you're not going to walk you'll soon get results. – EgglettSlowing down can work as a breakIt took me a

an increase in your speed,” he says. Practising sprints will allow you to teach your body to recover faster and find its rhythm after an initial hard effort.4. Time your tempoUsing a swim tempo trainer can also boost your swim speed. [A tempo trainer, worn

sport-specific muscular firing pattern. By building these two elements together you gain speed through increased power, efficiency and muscular endurance, and reduce your chances of injury. Strength-building workouts are relatively simple to do and have