, the songs have been specially sequenced to guide you through your run, from warm-up to a faster middle section and warm-down, with tempos to match your changing levels of exertion. Now available exclusively on iTunes at runnersworld.co.uk/runningclassics.

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

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

for assembling your own playlists.Warming UpAt the beginng of a workout, you need to get your muscles moving, set your pace and relax. So you want to choose upbeat songs with a steady BPM - 135 to 160 - that won't take you too high or too low.Play Electronic

Illustrations by Geoffrey GrahnIs it just us, or is autumn the best time of year to be a runner? Still warm enough for shorts (hopefully), but just cool enough to inspire you to pick up the pace. And you’ve taken advantage of the long summer

Illustrations by Geoffrey GrahnIs it just us, or is autumn the best time of year to be a runner? Still warm enough for shorts (hopefully), but just cool enough to inspire you to pick up the pace. And you’ve taken advantage of the long summer

.RUNNER'S WORLD Playlist no. 2: Rock ‘N’ Run:The songs are sequenced to guide you through your run. The tempo progression (see graph) builds from the first two slower warm-up songs to three fast peaks during the course of the mix. This makes it a great

-checking with the clock – plus every length is usually 25 metres,” he says.“These one-hour sessions are not only practised by novices but also by elite and world-class triathletes.”Swim sessionThis pace-control session should take around 45 minutes to complete.200m warm-up

- to four-minute warm-up first and a similar cool-down afterwards.3 Get an unexpected bonus! You don’t just get stronger, but leaner, too. Alternating fast and slow running not only builds running strength and speed, it also burns more fat. What’s more

-handling skills and cadence (revolutions per minute) become more efficient with practice. Do this cadence drill to get a jump-start: warm up for 10 minutes on a turbo trainer. Spin using only the right leg for 30 seconds, gradually increasing cadence. Repeat