), 1.5 miles (3-4 reps) and 2 miles (2-3 reps) are also important, as are tempo runs, both at target race pace and half-marathon pace. The latter improves your lactate threshold, which is of great importance.See full threadKeep speedwork simple #3

with the injury demons by increasing weekly mileage by no more than 10 per cent, separating long runs, tempo runs and speed workouts by at least 48 hours, and understanding that more isn't always more. "There is evidence that clocking over 45 miles weekly can

Whether you call it tempo running or anaerobic, lactate or ventilatory threshold training doesn’t matter. Threshold training works, and adding it to your schedule is sure to make you faster and more efficient in endurance races.Threshold training

It’s easy to understand why so many of you ask us for advice about choosing a treadmill. Next to good shoes, a treadmill may be a runner’s best friend. You can do practically anything your training demands – hills, intervals, tempo, long distance

for example, that would be 10 miles steady, 10 miles tempo, five miles fast and five miles slow. This has the advantage that you can get some steady miles in for general conditioning, you get practice at running near to race pace, and you get to do some

. Notch up some comfortably hard, tempo runs too, and you’ll soon be hitting faster times over longer distances.Essential read: In The Long Run The next steps: Wise up to the science behind tempo trainingWave goodbye to legs that feel like cement

Welcome to the Runner's World Shoe Buyer's Guide, proof that running continues to grow despite the downturn: with more manufacturers launching into the UK market and a wider range of shoes from the big brands, we've reviewed 42 new models in our

out the best bits...The Great North Run 2006: The mighty thread digestedOn the crowds, and forgetting about the PB...Catherine Charlton: Don't get too hung up on your time for it. Think of it as a tempo run where you get race experience.Hairy Airey

Few topics divide the running community as strongly as the question of running with music. For though firing up the MP3 player can be a fun and exhilarating way to crank up the tempo for some, others argue plugging yourself into a

the right balance between session-frequency and session-intensity?"I ran this year’s FLM in 3:08, having averaged 60 miles per week (six runs/wk) over a five-month training period. I’d like to experiment with different training regimes and am particularly