As last week, but increase to 8 x 1 min fastDay 3 15 mins easy, 10 mins THR, then 10 mins steadySat 20 mins easy, plus 6 x 100m stridesSun Race, 5/6 miles – not too seriouslyTOTAL: 30 miles approxWeek ThreeDay 1 30 mins easyDay 2 As week 1, but 5 x

, plus 6 x 150m stridesFri RestSat 6 miles steady, or 20 mins jog if racing Sun Race, 5-6 miles OR run 8 miles steadyTOTAL: 35-38 miles Week ThreeMon 5 miles easy, off-roadTue 6-7 miles fartlek, with bursts of 30-60 secondsWed 6-7 miles steady

Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m

many eccentric contractions. This is the same phenomenon that forces many runners to walk backwards down stairs in the several days following a downhill event.You don't think of it this way, but when you run, you are basically falling. With each stride

strides at 400m pace Rest or 30 mins slow 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills 70-80 mins slowWEEK 4 30-40 mins slow Run 1500m with first 300m slightly quicker than mile pace

light stride (long striding often means that each foot stays on the ground too long and acts as a brake which slows you down).If you’re in a club, see if any of the coaches are well -versed in the use of plyometrics and bounding. These simple exercises

, my stride deteriorates. How should I compensate?A: When studying the mechanical efficiency of male and female 5000-metre runners, Dr Keith Williams, assistant professor of physical education, found that fatigue towards the end of a run caused

, this intensive schedule is for you. By training six days a week, you'll see your fitness and speed improve as your times fall. Week OneMon 5M (approx 45 mins) easy. Finish with two sets of 100m strides.Tue 2M jog, then 8 x 400m (80 secs) fast with 400m (2 mins

recoveries; then 2M easy 70-75 mins easyWeek 2 Rest 2M warm-up, then 5-6 x 2 mins with 90-sec recoveries, then 2M cool-down Rest 2M easy then 1M fast Rest Rest or 4M easy with a few strides RACE

be introduced by making your Sunday run a little longer, by doing a few strides and by bringing in a weekly hill run in which you increase your effort on the uphill sections.2. Preparation phase (six to eight weeks), where you maintain your mileage and Sunday