lifted the lactate threshold running speeds of the Swedish runners by four per cent and trimmed their 10K times by over a minute. In short, work-outs don’t have to be lengthy to be effective.You will need a careful plan for your 45-minute sessions

Q I’m very busy with work and family, and don’t have much time to run. So I’m looking for one great weekly training session each week to get me in top running shape. Any ideas?A Even though I work at RUNNER’S WORLD, I’m in the same boat as you

make the best of my time?A All runners need to manage their lifestyles effectively, but in your case it’s probably even more important. Have you considered doing some shorter runs before a couple of your aerobics classes? That way you might be able

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

prevention a priority," says Mark Fadil, a sports masseur. "By the time someone comes in with an injury, there’s almost always been a progression that could have been halted earlier."According to Matt Fitzgerald, the online coach (trainingpeaks

’m not generally a believer in Ultimate Simplicity As The Solution To Everything, but it would have an undeniable appeal in this overweight, under-exercising world.However, according to our transatlantic cousins, we don’t need to imagine this idyllic scenario

If you’re like most women runners, you face a daily survival test that includes juggling a complex mix of domestic, business and social responsibilities. You yearn for the time to slip out of the door, lengthen your stride, feel the wind in your

. Granted, it may only provide 30 to 40 minutes of actual exercise time once you factor in showering and grabbing a sandwich, but that’s still more than enough time to chase down your running goals. Give your training programme a boost (and leave your

are obliged to do it. So if you still want to run, there’s plenty you can do to get that drive back. You now have time to really explore your running environment – something you might not have done in the past. Why not try some off-road running

’t do me any favours either. – MTritonBe realistic about your training timescaleI train with someone who averages well under three times per week, though due to injury rather than choice. Earlier this year he managed a 31:50 10K, but I'd imagine he