-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

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

, 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 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

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

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

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

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

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

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