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The Perfect Tempo Run
By John Hanc on 19/11/2007 12:24:14
The 'comfortably hard' run is the key to clocking your fastest time, at any distance

-like-magic method that helped propel Paul Tergat, the former marathon world record holder, to greatness. The secret? The tempo run – that faster-paced session also known as a lactate-threshold, LT or threshold run. One US-based coach championing this method

Gear Pick of the Week: Nike Women's 3.5 Tempo Shorts
By Kerry McCarthy on 01/07/2011 11:00:21

Nike Women's 3.5 Tempo Shorts (£16)Kerry says: Stay cool this summer with these funky Nike shorts. The breathable tech fabric and mesh side panels will keep you dry in even the steamiest conditions.The elastic waistband and interior drawstring

Fast Forward
By Alex Hutchinson and Anna Downing on 07/08/2008 11:24:06
Progression runs fine-tune your pacing, boost your fitness and ramp up your speed

, different lengths and different intensities,” says coach Greg McMillan, (mcmillanrunning.com).Long runs, tempo sessions and base miles can all be turned into progression runs, and can be used at any time in your training (see sessions below).One key benefit

Q+A: I only have one pace. How can I speed up?
By Steve Smythe on 09/09/2002 17:45:51
Our experts answer real-life questions

Q I’ve completed a couple of 10Ks and half-marathons, but worry that I only seem to have one pace. I want to run faster so I’ve tried adding tempo runs to my schedule. But when I make a conscious effort to speed up during a run, I soon find I have

Runner's World Playlist: Rock'N'Run
By on 25/04/2010 11:58:09
Our latest running playlist is in perfect sync with your training – it starts slow and builds brilliantly

Want to find your perfect tempo and give your running a boost? Just dig out your MP3 player. Music can cut your perceived exertion by up to 10 per cent, Brunel University research has found. Effective training tracks have strong rhythms and a

Runner's World Playlist: Long Run Motivation
By on 14/04/2011 10:30:00
Keep energised in your spring marathon or long runs with our perfect running soundtrack

and inspiring lyrics blended together over a mildly variable tempo flow, with most tracks falling into the 120-135 beats per minute (bpm) range – well-matched to your heart rate during the steady state pace of a long run.It’s a continuous mix, but the song

Runner's World Playlist: Pop Mix Power Run
By on 27/09/2010 11:52:43
Make your training top of the pops with our latest running playlist - it's specially designed for interval sessions

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

On The Double
By Marc Bloom and Shane Starling on 25/10/2007 14:42:47
Hills one day, fast the next, right? Not if you combine two quality workouts into one. It'll save you time and may just improve your performance as well

You could head to the track for some intervals Tuesday, and log a tempo run on Thursday. Or you could follow the lead of today's top runners and combine two traditional quality sessions into one killer workout. Britain's number one male marathon

Suits You - Tailor Your Training
By Jason R. Karp on 03/06/2010 11:50:50
Maximise your running potential with a bespoke plan that plays to your strengths

Whether you want to run a mile without stopping or train for London, it's best to follow a plan that capitalises on what you do best. If endurance is your thing, find a plan that focuses more on mileage and tempo runs and less on interval training

Q+A: I'm busy. What should my one key session be?
By Adam Bean on 09/09/2000 10:02:10
Our experts answer real-life questions

that’s intervals, hill repetitions, tempo running, or some other high-intensity session.)Unlike a lot of runners, I don’t schedule this run beforehand. Instead, I see how the working week pans out, I monitor the weather and how I’m feeling, then I

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