Good news - we’ve ‘remixed’ and extended the first Runner’s World Playlist: Running Classics, released on iTunes on May 2, 2011.Runner's World Playlist No. 1: Running Classics (Extended Run) is a revitalised and extended version of the December 2009

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

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

.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

stroke to help develop bilateral breathing – breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x

. Do this first thing, at the start of the week, before the blank spaces start filling up with other priorities.2 Get the most out of what you have. Several times a week, think quality, not quantity. Finding time for a 20-minute run – outside, or on a

-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