recognise what you have achieved so far – in less than 12 months you have progressed from alternating walking and jogging to running very respectable 10K times. If a particular distance intimidates you, then don’t do it! Try coming down in distance to five

comfortably and get faster, train you to hold onto speed when you're tired. "They also achieve a greater awareness of feedback signals from your body," says Pavey, whose training week often includes two progression runs, one specifically planned and the other

10-12 reps of these exercises unless stated, progressing to three sets of each. Are you ready?If you've recently suffered an injury, here are four steps you should take before strapping up:1 Consult a physiotherapist.2 Use a foam roller to release

; you are not just training for training's sake.  Quality training also has a plan behind it, so that the training progresses over time and includes recovery time. Junk training is where you do the same sessions week in week out with no overall plan

Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan125--All of the preparation that you’ve carefully done so far now allows you to progress smoothly into your longest

training, evaluate your progress and fine-tune your programmeTwo exclusive Runner’s World marathon days to meet and run with your coach, and talk over your training.Crisis hotline number to discuss any major problemsSpecialist recommendations for sports

, and what can I do to improve them?A There are four abdominal muscles, and the so called ‘six-pack’, or rectus abdominus, that so many people desire is actually the most superficial of these. There are three sheets of muscles, each progressively deeper

to see how your fitness is progressing. We have suggested target half-marathon times for each pace group, but if you can comfortably go quicker, do.If you ran well within the suggested time: You clearly have the basic speed endurance. While this may

Whether you call it tempo running or anaerobic, lactate or ventilatory threshold training doesn’t matter. Threshold training works, and adding it to your schedule is sure to make you faster and more efficient in endurance races.Threshold training

later, and your heart rate should be lower," he says. Run the same timed mile two months later, three months later and so on. Each time, record your heart rate figures in your training log so that you can track your progress. Tips for IntermediatesIf you