to speed up. My 10k race time was 62mins!I keep reading about speedwork, but don't know where to start (if at all). Does anyone have a "once a week" speedwork programme for beginners? All advice appreciated. I have my second 10k race in about a month and I

will take me to the start of April. Will then want to start adding in speedwork to help boost my speed.What type of interval runs would you recomend to start out on and then build from?Any help would be appreciated. If your HM isn't until September I wouldn

with everything you need to get started in record time. GETTY IMAGES Beginners' BasicsSpeedwork is a challenging way to train, and can cause injuries if you're not careful. When you start running, your cardiovascular fitness and muscles develop very

them all but none of them seem right. I want to run further, faster and with more ease. Any ideas? PLEASE HELP! helloAge does not make you a beginner!i think you now need a goalWhy not enter a racethen make one of your morning sessions a speedwork one

and bike 3 times a week, if it is possible how can i achieve this...?to be honest i think i'm kidding myself.... Run 3 times a week for a start. There are good links here for speedwork and beginners. Read the beginners stuff first otherwise it'll make

Our club is starting speedwork sessions for relative newbies.I was wondering if anyone has trained beginners before in a speedwork session. Obviously not total beginners, but people new on the speedwork scene. Any sessions I should do with them? How

miles warm up and 2 miles cool down and the bits in the middle are types of speedwork, which add up to 4000 meters which is 2 and half miles. So the run is 6.5 miles in total. It is rather alot for a beginner, which program is it and which week? Thanks

.sportstoursinternational.co.ukthis one gives 4 plans for different times.might be useful. There is no way you should be doing speedwork if you are a beginner. Just get out there and do some miles nice and easy and enjoy. Pantman - Your concern is appreciated and I'm not about to spoil

:* Tue Speedwork* Thu Threshold* Sat Easy* Sun Distance/RaceHowever, now I've reached week 6, the Threshold run has been replaced by a fartlek session, and from now on the threshold alternates each week with either fartlek or hills.But having just read

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing