It's unlikely that your club will hire a gritter lorry if its Tartan track succumbs to black ice, but speedwork doesn't necessarily mean a track session. You can take some of your favourite track sessions on to the road. In general, this means running for time

a hint from them, and build a weekly tempo run into your schedule. Run at a steady lactate threshold pace for at least 20 minutes. Over a period of four to six weeks, extend this 20-minute run to four and then five miles.Run on a flat road or a track

As it turned out, father knew best...When I trained at the track in secondary school, my dad considered it his duty to make sure I never trained or raced on an empty fuel tank. One of his favourite pre-race traditions was to have me gulp a

to make you fitter without ever having to hit the track. Also, you’ll soon have enough T-shirts to clothe a small country.

a race rather than set a PB, your mile demands will be reduced.Rule #3 Tougher training, lower mileage. Tough track sessions, tempo runs and short repeats are harder to recover from than the same mileage volume, run easily. So when you add quality

strides. Run on a track - stride the straights and jog the bends.

track, warm up thoroughly, then run as hard and evenly as you can for six minutes. The pace you maintain for those six minutes is your vVO2max.The 30-30 Work-outNow you’re ready for your 30-30 session. Let’s say you run 1200m in your all-out six