in a short space of time. – carl gardnerUse your training time to explore your local area If you have any interest in racing I would advise that you spend most ofyour time training outside. Save the treadmill for intervals or threshold sessions

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

Stay on your feet no matter what the British climate brings - we've tested five treadmills help you find your perfect winter running companion.Three keys to treadmill trainingGo fastA good rule of thumb for setting the pace and length of speedwork

. This absolutely precise level of control over your pace makes a treadmill the perfect partner for speedwork. You might have already noticed how much easier it feels to run on a treadmill. To get the most out of your treadmill sessions, try setting

to simulate varying pace and terrain. Typically, you key in how long you want the session to be (and sometimes the starting speed), and the treadmill does the rest. Programme choices often include speedwork repetitions, hill repetitions, heart

Plan A Do a hill pyramid on the treadmill. Warm up for three minutes on a flat treadmill, then increase the incline by two degrees at a time (for two minutes at each setting). After four increases, lower the platform in two-degree increments (stay

.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you

Some people love gritting their teeth and running outside in the elements, be it gales, rain, hail or snow. There really is no need. They could avoid the inclemency for a small investment in a home treadmill. Domestic machines now offer you just

and rests?Intervals, fartlek, speedwork - what are they? - part 1Intervals, fartlek, speedwork - what are they? -part 2Marathon training - speedwork or not?Repetitions - Yasso 800s - part 1Repetitions - Yasso 800s - part 2Treadmill speedwork - best sessions

it if you’re in good physical health.Warm up thoroughly, as you would for a race or track sessionYour starting pace should be about 70 seconds for 200m (or 10km/h on a treadmill)Once started, you need to increase your pace each and every 200mAt each 200m