Speed is your greatest asset and by running fast I mean sprinting flat out several times each week.

Be honest with yourself - when did you last sprint as fast as you could, putting the pedal flat to the floor? For most athletes it will be months, for others even years!

Unless you’re a 60 metres indoors specialist or a 100 metres sprinter 99% of runners never practice running flat out so how can you expect to suddenly turn on the turbo-jets come a race, especially if it’s a year on from the previous summer!

A good approach is to incorporate the all important strength sessions after your 30-50 metres sprints; do this several times each week e.g. 8 x 30 metres with a good recovery walking 370 metres between each sprint.

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