of champions is Toby Tanser. In 1995, when Tanser was an elite young track runner from Sweden, he trained with the Kenyans’ ‘A’ team for seven months. They ran classic tempos – a slow 15-minute warm-up, followed by at least 20 minutes at a challenging

if you are entering a later event, it is wise to take the timetables with a pinch of salt – and be flexible with your warm-up.Racing on the track is a great experience. There are no medals or prizes at stake, but if you have prepared well and are graded

to indicate when you should change pace; otherwise, you can just glance at your watch periodically to keep track of when it’s time to change.3. HillsWarm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up

. Consider the surfaceGrass and dirt trails are nice, but a smooth surface is even more important. Tree roots, pavement cracks and potholes can be dangerous. Synthetic tracks – smooth and springy – are often your best bet.4. Warm up and stretchAlways begin

session (after warming up and stretching). It only takes an extra 10-15 minutes to do the following exercises, and you will certainly feel the benefits. First, run 40-50 metres with a slightly exaggerated stride. Jog back, and repeat three more times. Next

be runners who speed past you in a race; as long as you finish within the allotted time, it doesn't matter how fast you run (or walk) the course.I feel stuck in my comfort zone. How will I ever get faster?Once a week, run intervals. First warm up, then pick

of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

. The one disadvantage is that they force you to turn frequently and can strain your muscles unevenly. But if you change direction often, you'll lessen the chances of injury. Also, run in the far outside lanes, especially during warm-ups and cool

Spring's the perfect time to pick up the pace – or the pieces – of your running regime. The weather's warming up, and runners' diaries will be packed with top racing opportunities over a huge range of distances and terrains. Whether you're worried

was running slower than I could walk up a hill, but I kept running. If you want to overcome the mental battle, leave your watch at home and tackle a new route and listen to music, bird song anything – just enjoy being a runner. Also, make sure you're warmed up