to get you from start to finish, with or without walk breaks. Or, if you’ve got beyond that stage, you might inject a little pace into your run by practising speedwork.Whatever training you do, you’ll get the most motivation and encouragement by doing

. In other words, you have to monitor your body, not let it revert to auto-pilot.3. Speedwork(5 per cent; 15 minutes)Many runners fear the added demands of speedwork, worrying about stress on the ligaments and joints, pushing the body nearly to the limit

, then speedwork, then jog 10 mins Day 2RestDay 3Jog/walk 20 mins, jog 10, then jog/walk 10Day 4RestDay 5Walk/jog 40 minsDay 6Repeat Day 3Day 7RestTotal Time: 2 hours 12 minsSpeedwork in this schedule means sets of 4 x 25 metres with 50-metre recovery periods

of the preparation, because although the long runs get you round, the speedwork makes you faster. I would also regularly include some cycling, swimming or gymwork around the planned runs.“Motivation was never a real problem; My running club would regularly meet up

need to work more on a specific muscle, practise the deeper stretches; and once a week, try to add the whole-body stretches.Remember:Don’t stretch cold muscles. It’s far better to stretch after a run than before.Do stretch lightly before speedwork

sessions and modest speedwork into your schedule. You don’t have to commit more time, you just have to work a little harder during the week. If you don’t want to change the basic structure of your training, then even adding four to eight strides – fast

maintain a high level of training throughout the winter months - without saying goodbye to speedwork, tempo runs, or long runs. You just need to be a little more flexible and creative with your running regime, keep safe and dress well.Season's fleetings

. These injuries usually come after a burst of speed, and with a popping sound or sensation. Overtraining, forceful stretching, excessive speedwork or speedwork without a proper warm-up can strain a muscle. Strength imbalances also pose a threat. If the fronts

. The bit of speed conditions the heart and lungs and strengthens the body for the demands of intervals.For beginners, this type of progression run can serve as a safe introduction to speedwork.Pick It UpLong runs, tempo sessions and easy efforts can all

the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training