5k-break 24- running economy- moderate

R = Rest

E = Easy pace

T = Threshold pace (approx half marathon race pace)

F = Faster than race pace. Recoveries in repetitions should be for the same amount of time as the previous effort.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.

* Whilst you are running you should imagine you have a helium balloon attached to the top of your head so that you 'run tall'. Your hips should be high. Each time you strike the ground your centre of mass should be directly above the part of your foot that you land on. Try to land on your forefoot. Your shoulders should be relaxed and your arms should swing back and forth and not across the body. Concentrate on this for 10 minutes at a time. Any more than that could be detrimental to relaxation so spend 10 minutes thinking about it and then switch off for the rest of the run.