: short sessions on grass with friends and clubmates; speedwork with short reps and long recoveries; efforts in the evening sun; easy days in between – and a shiny new one-mile PB at the end of it.Whether you’d expect to run 10 minutes or five minutes in a

-oriented suspension. If you love the feeling of power as you push off from the ground in speedwork, these aren’t for you. If you simply want the feel of a training shoe, with less weight to pick up, give them a try.Try it if you liked Reebok Fusion LW DMX (£60

monochrome RC230, which we said was a shoe that would suit lightweight, fast and efficient runners for short distances and speedwork on soft surfaces. The same goes for the 240. That’s because while the rearfoot offers the kind of cushioning you’d expect in a

that they found the Belus perfect for speedwork, short runs and even long races. (If you need extra stability, the Complete Heras is practically the same shoe, but with a small medial post – for £5 more.)In Short Another great performance trainer from Puma

of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

or so weeks that My Asics suggest need supplementation if she isn't to lose fitness she has already gained. She is used to regular speedwork, so that too is a necessary addition and while the training is relatively light, there is no need to take

programme are regular walk breaks and a very long run/walk, which peaks at 26 to 29 miles. Pierce's programme emphasises faster running – speedwork, a tempo run and a faster long run – on three running days, plus two cross-training days. "The philosophy

mins 5/10Tue Speedwork 7M (inc 6 x 800m, 200m jog) 5K 65 mins 8/10Wed Steady 7M 7:00 49 mins 6/10Thu Fartlek 6M (inc 3M fartlek) 6:00-8:00 45 mins (20 mins fartlek) 7/10Fri Rest or slow 4M 7:30 30 mins 4/10Sat Easy 4M 7:45 31 mins 3/10Sun Race 10K

. The first rule is to ease slowly into any run. Deliberately hold back for anything from 5-20 minutes; doubly so before speedwork. Stop trying to push, and your body will naturally lengthen its stride and become quicker during the course of your run

ahead to the Virgin London Marathon on April 25.Read the whole forum debateQ. I'm currently training for my first marathon but my schedule doesn't include any speedwork. Would there be any benefit in including some speedwork six weeks before race day