have warmed up properly and run the first two or three miles sensibly, you will be more relaxed and will suffer less. If your legs hurt, don’t ignore them, but focus on them and try to relax a little or change the stride length. If your breathing hurts

(40M)Mon RestTue 6 of 1M jog and strides, then 10 x 400 mins, with 200m (1-min 30) jog recoveries, then 1M jogWed 8M (75 mins) slowThu 7M (60 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 16M (2hrs 30) slowWeek Eight (35M)Mon RestTue 5M of 1M

.First of all there is real speed, sprinting speed. This depends on muscle power, good coordination, proper form and sufficient flexibility. It requires both a rapid cadence and a long stride.Secondly, there is 400m speed. To be good at the 400 you need a pretty

running stride in contact with the ground, shaving time off this will simply make you faster," says Learney.                      The less time you spend rooted to the ground, the more time you're covering it by moving forward. A plyometric movement

mins easy with strides Aug 3 (Sat) 40 mins easy Aug 10 (Sat) Fartlek – run 40 mins of mixed pace Aug 17 (Sat) Hills – run 10 repetitions of at least 30 seconds. 10 mins jog before and after session Aug 24 (Sat) Fartlek – run 45 mins of mixed pace

Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool

overlooked by marathon runners, who mistakenly think that leg-muscle strength is more important for short distances than for the marathon. They are wrong.If you run a marathon in 3:30, and use a common stride rate of 180 steps a minute, you are taking 37

are pointed, and cutting them off horizontally if they do; 3 Using orthoses if you overpronate. Pronation twists and untwists the TA with every stride.To treat it use: RICE – particularly the ‘ice’ part, massaging the tendon with a cube upwards and downwards

’s time for a change. Otherwise, your repetitive stride pattern will tighten the muscles and joints and make you more susceptible to injury, while your gait simply trains you to run slowly. You risk fatigue, heavy legs and probably the onset of terminal

that terrible multiplier effect of fatigue when you’re just dragging during the last few reps,” he explains.Make stridesFartlek and hills are good ways to ease into speedwork, and strides are another. Basically, this is what Anderson’s alternating track work