Where do you start? Contrary to Julie Andrew's advice in "The Sound of Music" to "...start at the very beginning" the best place to start is at the end. In other words: set a target and work backwards. You can consider the time you have from now until then and decide what shape your training will take. Of course you will also need to factor in the rest of your life. Have you got holidays coming up? Have you got a busy time at work? What do your weekends look like? Do you have family commitments? Once you have done this you can start to consider the type of training that will be right for you. What are your strengths? You will need to build on them. What are your weaknesses? You will need to improve those areas. You may then want to look at the many different training methods that have been developed. There may be one that is just right for you or you may want to mix and match. Whichever you choose it is likely to have a mixture of easy, steady and fast running.

Fartlek Training

Literally means "Speed Play" It was developed by Gosta Holmer in Sweden and improves a runners speed endurance. Faster sections of running are injected into an easy or steady run. These sections could be any distance from 50metres to 3000metres.

Interval Training

This is more structured fartlek as the runner plans specific distances or times during which to pick up the pace and the time or distance of the easy or steady running. Often it is related to heart rate so a runner may aim to raise the heart rate to 180bpm during the effort and allow it to come down to 130bpm during the recovery. This will depend on the individual and his or her maximum heart rate.

Both of the above sessions are used in the training programmes described below:

The Lydiard Method

This method was developed in New Zealand by Arthur Lydiard for long distance runners. He recommends four definite blocks or phases of work. The work load is gradually increased through the phase with one recovery week at the end where the work load is much easier. Each block is focused on improving a particular area as follows:

Block 1- 10 weeks or more - Increasing mileage over the phase to improve aerobic capacity and endurance.

Block 2 - 4-6 weeks - Hill repetition running and bounding to improve strength endurance

Block 3 - 3-4 weeks - Repetition running on the track and down hill running to improve speed endurance and leg speed

Block 4 - Speed work, time trial and competitions to reach the peak and target.

The biggest volumes of work are done in the first block where the mileage is high and the run is at a steady pace. As the volume decreases the intensity of the training increases with resistance work and faster paced work.

The Oregon Method

This method was introduced at the University of Oregon by Bill Bowerman with middle distance runners in mind. Each week follows the same pattern and the changes are made in the speed sessions. The runners are given target times for their repetitions. The number of repetitions is gradually increased while the recovery is gradually decreased so the intensity builds over a month. If this is achieved the target time is changed for the following month.

Monday - Speed work eg 8 X 400m with 400m jog gradually increased to 10 X 400m with 200m jog.

Tuesday - 10 mile run

Wednesday - Speed work eg 10 X 300m with 300m jog gradually increased to 15 X 300m with 100m jog

Thursday - 1 hour fartek

Friday - 10 mile run

Saturday - Competition or time trial

Sunday - long run

These two methods that have proved to be successful with some runners but a programme needs to be specific to the individual and his or her target so before embarking on any of the above you should:

1. Decide on your aim and objectives
2. Divide your time into phases
3. Set an objective for each phase
4. Decide on your key sessions during each phase
5. Plan your recoveries. This needs to be easy days and sometimes you will need an easy week.

Happy running!