does, according to Shah.Here's how Run at one minute slower than 10K pace up a quarter-mile-long hill run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. Warm up for six minutes and cool down for four

," says Jason Karp, an online running coach in San Diego, US (runcoachjason.com). If you're new to speedwork or coming back after injury, reduce the number of intervals in the following workouts by half and spend more time warming up, recovering

-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace

at this speed for 20 minutes. (Warm up and cool down for five minutes each.) Do two sets of the five quick stretches, then spend five minutes on these five key exercises for a full workout.1. Bent-over row2. Monster walks3. Lateral raises4.Overhead press5