and inspiring lyrics blended together over a mildly variable tempo flow, with most tracks falling into the 120-135 beats per minute (bpm) range – well-matched to your heart rate during the steady state pace of a long run.It’s a continuous mix, but the song

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Good news - we’ve ‘remixed’ and extended the first Runner’s World Playlist: Running Classics, released on iTunes on May 2, 2011.Runner's World Playlist No. 1: Running Classics (Extended Run) is a revitalised and extended version of the December 2009

Hitting your stride is not always easy, but here’s some good news: there’s a hidden saviour in your kit bag – your MP3 player. The most effective training tracks have strong rhythms and a tempo that matches exercise intensity. Our latest playlist

of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

-Marathon, with 700 runners in November. The race has raised £20,000 for charity in the last four years. The club also helped organise two Stevenage Race For Life 5Ks last July, and helps out at the London Marathon each year. Chris Leigh says the club is proud

Want to find your perfect tempo and give your running a boost? Just dig out your MP3 player. Music can cut your perceived exertion by up to 10 per cent, Brunel University research has found. Effective training tracks have strong rhythms and a

problems faced by runners.If you're a Runner's World UK magazine subscriber, you can see all 10 right here. Otherwise, enjoy these five as a preview - and if you want to subscribe, you can save 30% right here.Scenario 1The alarm sounds for your early

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

.Her performance at last year’s British Masters Athletics Championships was outstanding. She took gold in the 5,000m (23:06:26) and silver in the 1500m (6:23:40) track events – placing her fifth and ninth in the world (respectively) for her age group. Meanwhile, a