Speedwork is the single most effective way to move your running up a gear, once you've been training for half an hour three or four times a week for a month or two.It helps you to run smoother, faster, stronger and with less effort - not just

UAN: 169 Article type:--One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8-10 repetitions at their race pa...

UAN: 170 Article type:--The mile repetition (or 1600m – four laps of an athletics track) is a simple, but favourite, standard distance that focuses more on strength than speed. Below the basic table, there are some different mile sessions for variety - try mixing them into a si...

UAN: 171 Article type:--200m RepetitionsThis is a good work-out to do the week before an important race. Distance runners should keep the recovery very short: 20-60 seconds should suffice. Assuming you can run your 200m repetitions inside 40 seconds, you could try to start each ...

fitness and race performances. Speedwork is not for you if you’re a total beginner. But once you’ve progressed to running 30-40 minutes or more, three or four times a week, you’re ready to start easing into it in the form of gentle fartlek (short, slightly

Yes, I know, you don’t do speedwork. You run for fun, relaxation and fitness, not to induce pain. You’ve seen those interval training articles before, but you turn over the page because that just isn’t what you and your running are about. You

We all have a surpassing faith in the ability of training programmes to help us become fitter and faster. In our endless search for the best regime, we scour the internet, buy books and magazines, and attend clinics staffed by Olympic medallists and their coaches. The goal: to fi...

We all have a surpassing faith in the ability of training programmes to help us become fitter and faster. In our endless search for the best regime, we scour the internet, buy books and magazines, and attend clinics staffed by Olympic medallists and their coaches. The goal: to fi...

have long enough before your race, you can start to add a little speedwork to your schedule once you reach a regular 16-20 miles a week. The benefits of speedwork far outweigh the small amount of time that you put into it, and it works for every level

to improve my pace, I added a special ingredient to my training. Hard work! Hard work in the form of group speedwork sessions every week. And during my training for the London Marathon this year, while adding a speed session or two, my office nickname