the time. People come to the track lacking stamina because they don’t train consistently throughout the rest of the week. As a result they’re not in shape to handle speedwork. When they race, their goals are out of sync – just because they’ve run

basetraining with speedwork for best results. Avoid identical hard training runs day after day. Dr Costill advocates rest. ‘In order for the muscle to get stronger, it has to rest,’ says Dr Costill. He advises alternating hard and easy days.Q: After months

my heart and lungs are working more efficiently. I’m not actually that competitive, and I don’t do any speedwork. I just love running, and it was important to me to start doing it again as soon as possible after the birth.” Top tip: Find a buggy

. I see most of them more than once a week, and I try to provide them with a realistic programme that fits into their life,” explains Jordan. “Some clients I have doing hill sessions and speedwork, others simply pay me because they just want someone

. The commentator saw this, picked my name up from my T shirt, and had a real go at me for stopping! He even reminded me to smile for the cameras! I followed them pretty closely, but couldn't do the speed-work as I had a knee operation last year, which prevents me

not to think about it for the next 13 miles and then by the time I'd finished I didn't want to go any more!Key to success: for me, it was the RW pacers on the day... thank you so much!; some good hill- and speedwork over the winter, and my MP3 player ! (I

like the social pressure of knowing that a friend or a group is waiting for you to make you head out the door. It's also often more fun than running alone, especially if you're doing a long run or speedwork.Try something newThe fitness world is full

not to jump back on to the road and begin training based on where you were before. Impact is not good, and neither is trying to do speedwork and putting everything under stress.What I’ve learnt If your injury is not recovering, don’t hang around. You need

. Sometimes I get up at 5.30am to fit in speedwork or distance with a friend. On Fridays my club does a circuit session open to kids so we get a core session and they get the basics of good health. You really do have to be flexible and work things around

pace than running three miles at once." First-time racers can do some faster running one or two days a week, but these sessions don’t have to be regimented. Anderson recommends adapting one session per week to include about 10 minutes of speedwork, made