It happens to a lot of runners. You set your sights on a big race, log your miles and put your social life on hold, only to run into a roadblock in the last four to six weeks – that ‘monster month' when you're at your peak but still weeks away from

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan61-->There aren’t many mile races in the normal sense of road racing, but many tracks around the country offer open graded meetings in the summer. These are events open

Rest or 25-35 mins slow 2 x 600m at mile pace, with 5-min recovery. Ideally use track Rest 25-35 mins fartlek 60-75 mins slowWEEK 2 Rest or 25-35 mins slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest or 25-35 mins slow

, the mile and even track races. Racing over shorter distances should be a key component of your 10K development, because it teaches your legs to work faster – and makes the 10K seem relatively controlled.Q: If I can be in great 5K shape or marathon shape

bones more quickly. So in addition to sound medical advice, choose the right combinations of foods to speed recovery and get back on track. Follow our slideshow to find out where to aim your trolley when you shop.Picture credit: Sue Tallon

Most top track middle-distance runners tend to reach their peak between their fourth and seventh race of the season, and track world records are more likely to be set in July than May. For them, the best way of training is to race the distance

at a time, repeated several times with a couple of minutes’ recovery, to maintain quality.6. Race over shorterdistancesThe best way to race faster on the track is to race more on the track. But you don’t have to run endless mile races; indeed, it makes

Standfirst:Author:Pics:Issue date: racing secrets bookletKeywords: Article type: scheduleuan109-->   Mon Tue Wed Thu Fri Sat Sun Week 1 (27-31M) Rest or 4M easy 4M steady with a few strides 4M easy 5M - run to a hill

However long you've been running, and whatever your age or ambition, chances are you'll have questions. How can you improve your race times? What's the perfect race day diet? How can you avoid overtraining? Well, now you can pose your questions

," as he calls them, mimic the demands of a race because they cause lactic-acid buildup and muscle fatigue. Your workout On a track, run 8-12x400m at 10K-race pace, with one lap recovery. For your first workout run the second to last 400m at top speed