Nigel's Profile | Nigel's Training Schedule | View Nigel's Training Thread An Example Training WeekDay 1 5.30pm 80-minute easy run (approx 10 miles) and 60 minutes of karate Day 2 5.30pm Two-hour run (approx 10 miles easy and three to four
restaurants and on TV. A few nights a week he runs the 10 miles home from his London restaurant – complete with a weighted backpack. His approach appears to work: in the 10 years he’s been running, he has run the Flora London Marathon eight times (3:30:16 PB
) Day 4 7pm 30-minute easy run (approx 3 miles) Day 5 11am Cross-country race (approx 40 minutes, 90% MHR) plus 10-minute warm-up and 5-minute cool-down Day 6 8.30pm 45-minute easy run (70% MHR) Day 7 8.30am 110-minute run (80% MHR) Seven
if running 10 miles or further but ideally he should drink fluid if training for longer than 30 minutes. For sessions lasting longer than 60 minutes, Rob would benefit from a sports drink providing carbohydrate and sodium.RecoveryRob usually eats a meal after
) as well as three cups of regular tea. This just meets the estimated requirement of 35ml/kg/day. She has acquired the habit of drinking during running which is good and has started using sports drinks when running for 10 miles or more. It is useful to use
by including resistance exercises in your training schedule, your protein intake should be higher still. Aim to eat 1.6g of protein per kilo of body weight. Protein powderA balanced diet should provide all the protein you need, but if you think you
