UAN: 175 Article type:-->All endurance athletes want greater speed – but few get it. The problem is that most runners don’t fully understand the physiological basis of speed and therefore don’t know how to carry out the systematic training required

This much is true: your genetic make up puts a ceiling on your speed. How many "slow" and "fast" twitch fibres you're born with determines whether you will be a Linford Christie clone or a counterfeit Steve Cram, but that doesn’t mean you’re a

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

pace – precisely what many runners do when they run intervals of 800-2,400m. Interval training should be the first weapon in your speed arsenal. Paton and Hopkins found that "supramaximal intervals" (fast intervals that last 30 seconds or less) also led

pace – precisely what many runners do when they run intervals of 800-2,400m. Interval training should be the first weapon in your speed arsenal. Paton and Hopkins found that "supramaximal intervals" (fast intervals that last 30 seconds or less) also led

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

Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m

Q I’ve completed a couple of 10Ks and half-marathons, but worry that I only seem to have one pace. I want to run faster so I’ve tried adding tempo runs to my schedule. But when I make a conscious effort to speed up during a run, I soon find I have

This week's question comes from a club runner whose coach thinks that cooling down defeats the object of speed work. Our correspondent isn't so sure. Let's just say that you knew where you stood on this one, and it wasn't with the coach..."I wonder

. This is called fartlek, or 'speed-play'. Focus on staying in control.After a couple of weeks, set yourself a lap that takes one to three minutes. Start with three, four or five repetitions, depending on your fitness. Your first goal - as for all speedwork