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

, working hard on the hills 5M easy 6-7M, inc 8 x 1 min fast, 1 min slow in the middle Rest or 3M jog Warm up, then 5M fairly fast. Warm down 8-10M steadyWEEK 3 6M easy 6M fairly fast, then 1M easy 4 x 5 mins, with 4-min recovery jogs 5M easy Rest or 3M jog

cold) to insulate the body, and a protective jacket. This lot should keep you warm as you start your run, but as you warm up you might feel the need to shed layers, so wear a jacket with removable sleeves and put them in your pocket; or one that folds

to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 35- to 45-minute 10K)   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 5M easy, inc strides 2-3M warm-up, then 8 x 400m or 70

M easy, off-road Rest 5M easy, inc some strides 7-8M easyWEEK 2 4M easy 6M steady, on a hilly course 5M, inc 16 mins of 1 min fast, 1 min jogging 5M easy Rest Warm up, then 3M fast (timed). Warm down 7-8M easyWEEK 3 4M easy 6M steady, finishing

, however, so that you don’t waste precious time. (Time wasted means lost fitness.) Fortunately, the blueprint for each session is simple. You’ll spend 10 minutes warming up, 30 minutes working hard, and then five minutes cooling down.Since you’re going

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55

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

After long, cold training runs, marathon-running chef Mark Bittman refuels and warms up with a veg-packed version of a classic winter comfort dish. He serves his stew atop energy-boosting carbs such as brown rice or wholewheat pasta.Serves: 4

-minute 10K)   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-35 mins light fartlek Rest 2M easy, then 3 x 1M or 6 mins at 80