with these simple speed sessions. Quick As You Like Think speedwork isn't for a runner like you? This article will change your mind. Ideas for improversIf you've been running for a while and are worried that your race times are starting to plateau

No matter what your race distance, speedwork will help you run more strongly and easily. It’s good to do both long and short speed sessions, though it’s worth adjusting the bias of your sessions towards the particular race you’re training for. Here

final tip: after the long runs, the second most important session of your week is the Tuesday speedwork. But if you are feeling very tired after a long weekend run or race, it might be sensible to swap your Tuesday and Thursday sessions around.

that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNER’S WORLD, a good book, or an accredited coach at your local club, that’s ideal. It will be a tried

without having to think was great – it’s amazing how much confidence you gain from placing a tick over a date and training session. I also got a big boost from doing the races that the schedules prescribed. It makes a big difference when you can see

' Index - full of advice and basic get-started programmesOtherwise, start with the three key sessions of any runner's week.Then, a basic guide to speedwork (once you're running regularly, this will make the single greatest difference to your race).If you

4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16The best feeling in the world - two weeks post-race:Week 17 | Week 18

-scratching scenarios:I blew up The end of the race is in sight, but you feel as if you’re running through porridge and scything through the field backwards. Were you a little over-enthusiastic at the start? Without fail, every race has a group of runners who speed off

realise that you don’t have to be a fast runner to achieve great times. I always skipped the sections on speed in RUNNER’S WORLD because I was convinced that speed training was for the elite, or for runners who could run at least seven- or eight

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen