, it will benefit your longer race performances and give your training a completely fresh focus. Look at the great 5K and 10K runners, such as Haile Gebrselassie (whose mile PB is 3:52.39), and you'll find their mile times are very respectable."Joe Rubio, creator

or braved a fell race. "Many of us get stuck in a pattern of doing the same training and the same races, year after year," says Keith Anderson, running coach at Full Potential (fullpotential.co.uk). And while this may give you a very accurate performance

or braved a fell race. "Many of us get stuck in a pattern of doing the same training and the same races, year after year," says Keith Anderson, running coach at Full Potential (fullpotential.co.uk). And while this may give you a very accurate performance

Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows