Runners are a busy bunch. Too often, we push back our speed, fitness or weight-loss goals when life gets in the way. The focused workouts over the following pages are designed to make you faster, stronger and fitter - in however many minutes you can spare.The busy runner's guide ...

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race

coughs, injuries, stomach pains) means no training.Unfortunately, this is all completely my fault. After a stag weekend in Valencia, my immune system was considerably weakened. This, followed by a flight back to London in a pressurised cabin

Tempo workouts, speedwork, long runs, not to mention work, family and life in general... how can a runner fit it all in? One time-efficient solution: combo workouts, which blend elements of quality runs to make the most of every minute you have

online store at runnersworldstore.co.uk. You'll find all the latest shoes as well as running apparel, accessories, gadgets and more.To access full reviews for all the shoes listed (as well as hundreds of archived featured training and health articles

I started training for my 750m swim leg with a dangerous level of confidence. I had weekly swimming lessons throughout my childhood, topped off with lifesaving training (mostly swimming around in pyjamas staging elaborate 'rescues' of my clubmates

-founder of the Furman Institute of Running and Scientific Training in South Carolina, US. But that can increase your risk of injury. "To stay healthy, target areas of fitness you normally don't pay attention to - like flexibility and strength," says Pierce. During

-23 Time Trial Champion can't wait to take his place in Sky's 16-strong squad in the Tour of Britain later this year.We caught up with the talented young cyclist last month to discover his training secrets. He also reveals why he won't be happy until

Quality bike session: three words guaranteed to give you that sinking feeling when you read them on a training schedule. Whether it's on the turbo trainer or out on the road, those words mean only hard work and pain. However, there is one sure way

race times are concerned. But because 5K races are so short (and generally run at a higher intensity), the race is run at a pretty high percentage of VO₂. And according to a calculator at runningforfitness.org, I'd need a VO₂ max of at least 49.9. So