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

, Daniels happily took the 30-minute challenge in his stride, coming up with a session that’s varied, innovative, and easy to tailor to your individual needs: if you feel tired, you ease off; if you feel like a champion, you bust a gut.Run an easy six

supporting muscles, and they need to be in good nick to tirelessly prop up every stride. “Keeping your posture aligned and working the supporting muscles specific to running, which are found deep inside your torso, hips and legs, will improve your efficiency

Whatever level you’re performing at this summer - from the amateur enthusiast to medal-competing professionals - there’s a good chance that athlete’s foot could put you off your stride. One in four Brits may suffer from a fungal foot infection

Hitting your stride is not always easy, but here’s some good news: there’s a hidden saviour in your kit bag – your MP3 player. The most effective training tracks have strong rhythms and a tempo that matches exercise intensity. Our latest playlist