’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or outkick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.Speedwork doesn’t just make you

Running has the power to change your life. It will make you fitter, healthier and happier. Here's 30 tips to help you get (and stay) on track to a brighter future.1. Start by walkingWhether you're fresh off the couch or coming from another sport

Monday45-minute road run. Pace set according to how Agyei feelsTuesdayAM Easy 35-minute jog PM Track session: 10 x 200m, 4 x 400m faster than 800m paceWednesdayOne-hour steady road runThursday AM Easy 35-minute jog morningPM Track session at 1500m pace eg

; it will make ordinary training feel much easier, too.How? Find a clear circuit – ideally on smooth grass or a track – that takes about five minutes at your realistic goal 5K race pace. (A constant distance is more important than an exact time, so if you work

gravel trails through the 600-acre Arboretum site.-->Closing SoonAsh Excellent 8 (Somerset, September 9) Now in its 11th year, this multi-terrain event takes runners along rough tracks, over stiles and up leg-busting hills rewarding them

and the Old Deer Park. Run over a mix of tarmac and track, the tree-lined towpaths make for a cool and shady jaunt, though conditions can quickly turn muddy underfoot. An opening lap of a local sports field serves to scatter the 600-strong field within

set a mixture of performance goals (for example, a sub-3.30 marathon); process goals to track your technical process (such as running a negative split); and outcome goals (like winning the race). It's also a good idea to split your goals into three

I head out of my hometown of London, I notice that runners are friendlier and quicker to smile or say hello. I'd encourage inner-city runners to acknowledge fellow runners; it makes every run a better experience."Track runningIncorporating track

reason – the out-and-back course passes through some of the beautiful scenery of the North Downs. Its undulating paths and tracks thread through woods, fields and parkland in a vista of summer colours – blue skies, red poppies and the welcoming green

and teach you to perform at a consistent pace.You can do this session at a running track or an outside space over a similar distance. All you are doing is 400 metres hard round the track, then 100 metres jog recovery. Keep repeating this for 30 minutes. Then