During the winter months especially, it is a good idea to run repetitions longer than a mile (eg 2K or 3K). That&146;s traditionally to build speed endurance for a good spring and summer season. But because of the distance, it&146;s probably best not to run

, to build strength and speed equally. If you are looking to improve speed specifically – as in the summer months, or in the final build-up to a race – do fewer repetitions and increase the rest intervals. For more strength (or stamina), you would increase

-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race

to keep your endurance levels high during the summer. Firstly, make sure you recover properly after the race and don't do too much for a few weeks afterwards. Then, gradually try and get back into a routine - a month after the marathon you should start

Standfirst: In-depth one-month mile trainingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01Keywords:-->What better way to celebrate summer than to shrug off long mileage and concentrate on pure running pleasure for a month? Picture this

location and you’ll vary your session, because of the different impacts involved and the stresses which make their way up to your joints. “In the summer, when I run mainly on grass, my whole body seems to relax,” said two-time world indoor champion Marcus O