of speedwork. Speedwork. That is against the principles of the baggy shorts brigade. We don't do speedwork. Never mind, it will do no harm to learn about it.We got to the park, and the lesson began. On a 50-metre stretch, just practising the basics. "Lean

– From the Forum first.)We've grouped the tips into these categories, all on this page:General | Long runs | Speedwork | Hillwork | Heart rateThe name of each tip-giver - each of whom we salute - prefaces each one, and you can click through to the whole

RecoveriesDuring speedwork, lots of runners recover fully between repetitions. For a change of pace, try running your recovery intervals only slightly slower than the pace of the repetition. “This will teach you to recover ‘on the run’ as you would during a

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

If you don't have a big race in your sights, it can be hard to stay focused. Challenge yourself, or join others with weekly, monthly or annual mileage targets. By setting yourself a mileage challenge you can combine the motivation of having a target

constant (1:45 for a half-marathon and 45-50 minutes for 10K). Eighteen months ago I joined a club, trained properly (speedwork, hills and long runs) and trained outside my comfort zone. At 43 years old I ran a 1:40 half-marathon and WILL beat 40 minutes

that you have to focus on speedwork to hold on to a turn of pace, too much speedwork will damage microfibres in the muscles and tissues. To prolong your running career, focus on consistency and duration rather than speed. That doesn't mean you should ignore

routine within three to four weeks," says David Allison, a running coach based in Arizona, US. So stick to a basic mix of speedwork, tempo runs and long runs, but make some weekly tweaks and adjust these workouts."For example, if you ran four one

training takes a dip in the lull between autumn races and spring training. Even elite sprinter Emily Freeman says, "Winter is more about keeping your fitness base ticking over than packing in loads of miles and speedwork."So how does she adjust? "I do less

fitness and build on it. Whether you want to work on your motivation, speed, strength or endurance, we’ve got a plan for you.SUMMER ACHIEVEMENT: Became a runnerAUTUMN GOAL: Stay motivatedThis summer, you became a runner (maybe again). Congrats. Now