in the second miles, works for me. I've found it helps me hold my target pace much longer and avoid slowing towards the end of the race. It probably works as a second warm-up, but without the usual 10-15 minute break before the race actually starts. – David

Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest

..."I went for a 10-mile run yesterday in very cold temperatures, wearing my usual leggings and light jacket. I realised as I ran that my leg muscles were actually numb. I thought leg movement whilst running would warm them up, but I had no feeling in them

, and extend your arm and leg. Hold for 15 to 30 seconds, then change sides. Do two sets with a 10- to 20-second rest between.Repeat the hill exercise sequence (minus the warm-up), then run easy for five to 10 minutes. FULL-BODY BLITZ (60 mins)Head to a

session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K

, in which a group of runners added only one thing to their usual training: a weekly, 20-minute continuous run completed at a pace which was about 10-12 seconds per mile slower than 10K race speed. In just a little over three months, these 20-minute sessions

half-marathon, marathon and 10K pace (6:30, 7:30 and 6:00 respectively) per minute 30 mins easy or rest 45 mins, including 30 mins of hills or fartlek 1 hr 50 mins slow (8:00) or 10K race Week 4 (w/c Aug 11) Rest 10 mins warm-up, then 16 x 200m at 5K

, triceps pushdown), and aim for 10-15 repetitions on each. Cool down by walking for two minutes. Plan B Hit the stationary bike, stairclimber or elliptical trainer. Start with a three-minute warm-up, then increase your intensity to 70-80 per cent of your

30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K

-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m