Remember these 10 tips when you start adding the fast stuff to your running programme:1. Graduate from basic training If you’re a novice runner, you need at least three to four months of building up before starting speedwork. Meaning? You should

Speedwork must form part of every runner’s programme, because at some stage in a race you have to run fast, and to win races you usually need to finish faster than the other runners. The questions are what you should do and how much you should do

UAN: 167 Article type:--Most of us can come up with plenty of reasons to avoid speedwork: we might say it hurts; it increases our chances of picking up an injury; it makes us too tired for our other runs… the list is endless. The thing is, they

UAN: 172 Article type:--An entertaining way to train at a variable pace is to run a pyramid session, so called because the distances go up to a peak and then come back down. Try the following, doing all the reps from left to right to make a single session: Repetition 400m 800m ...

Q I feel nauseous every time I do speedwork. I have even been sick a couple of times. Am I pushing my body too hard or is this just an aspect of speedwork I need to become used to?A Nausea during high intensity training is a common problem

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