are generally flat or gently rolling, and are made of dirt, gravel or wood chips. Double-track trails, created for vehicles, are found in forests and multi-use areas, often have a gravel surface and may feature steep climbs. Single-track trails are narrow dirt

this with some speed, you need to turn to interval training.In an ideal world, you'd be able to use your HRM for every kind of training, but it's less than perfect for short intervals. Imagine running 8 x 1-minute reps with three-minute recoveries. Unfortunately

of an individual matter, varying from runner to runner just like favourite shoes, the following guide will clear up the merits of the various alternatives so that you can make the very best of what’s available to you. (Ratings are out of 10.)1. GrassAt its best

Whether you want to splash the cash on an unforgettable running gift or find a quirky stocking filler, we've tracked down Santa's favourite running gifts. Find the perfect present for him or for her, or coo over must-have high performance gear

Olympic golds (10,000m at Athens and Sydney) and has twice been Men's Track and Field Athlete of the Year. After leaving the track behind, he decided to focus on the marathon and has been recording stunning times ever since. In 2008's Berlin Marathon

The RW Pace Team was out in force at the Race Your Pace Half-Marathon on February 20.Congratulations to everyone who took part in the race and made it such a memorable day. Click through our photo gallery to catch up with all the action

After receiving over 1100 applications for the ASICS Super Six 2011, we invited 40 lucky Runner's World readers to a Selection Day in Birmingham on Saturday December 4. The aim of the day was to whittle down our contenders further to a final

not.2. Stopwatch fartlekAfter 10 minutes on a 30-minute run, begin alternating 15 seconds quick, 45 seconds easy, 15 seconds quick, and so on, until you’ve done five or six faster segments. Some sports watches can be set to beep every minute

for a jog’. It would be, ‘I’m just nipping out for a life. Back in a few minutes.’Paula Radcliffe famously sleeps for 14 hours a day. Indeed B’noko Banumboki, the fabled Kenyan marathon runner, slept continuously, except when competing. He was carried

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