‘Focus on the now,’ my running coach tells me, as she senses my rising panic during our one kilometre efforts.

And she is right, every time. To get through tough training, it is essential not to think about how much further you have to run, how many more laps you have to do. I know this so well, but I need a gentle reminder. And when I do focus on just running, and not on how far I’ve run and whether I’ll get to the finish line, I run so much better.

My coach has started me on these shocking one kilometre efforts. My first attempt had me feeling sick the whole way through the run. We only did two efforts, with some recovery in between, but two was enough. But the big surprise was that I ran so much faster than I ever thought I could.

The second time we did these efforts – now up to three efforts – I was more ready. I focused on my stride, keeping the spring off my toes and just thinking about the bit of road I was running on at the time, not the hill ahead, or the fact that I had three efforts to do, not two. Yes, I did need a little reminder…it is hard to keep the mind focused when your brreathing becomes mor laboured, you feel sick, and your legs are starting to feel heavy during the last effort. But I know, from past experience that this technique is vital for survival.

And the good news? I did the three efforts in exactly the same time and matched the fastest time I achieved in these efforts the week before. Boy, was I proud of myself! And this time, I only felt a bit sick during the last one.