out of your back door tomorrow, or youre more likely to end up limping to the physios couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer
.Duathlons are raced over sprint distances, such as 2mile/10mile/2mile, short distances, such as 8mile/24mile/ 8mile or much longer distances, a prime example of which is the 10K/150K/30K Zofingen Powerman. The 2008 World Long Distance Duathlon Champion Catriona
Run The Workout Run 45 minutes at a gradual, incremental pace that finishes with the final five minutes at half-marathon race pace. Then do 5 x 4 minutes at your target 10K race pace, with a two-minute jog recovery between. Finish with a gentle 10
, and that of those who followed the training in 2004, is that you do not lose leg speed – it comes back quickly enough once 10K pace training is introduced – and most of the feeling of loss of speed is in fact due to your body adapting to the increased training load
is around 8:40, or just under. I have run up to 14 miles at marathon pace during a long run and my pace per mile was between 7:40-7:50. I ran a comfortable half-marathon in 1:36 a few weeks ago, and I'm running a 10K tomorrow which I hope will be between 43
and 365 yards and no more. Run off the line and you will run further. So always make sure you cover the shortest legal route on the course of an event. A 40-minute 10K runner has a velocity of 4.166m per second, so for every 5m off course they would
have got years of endurance running behind you and enjoy the other events on offer - 5K, 10K, half-marathons and multi terrains - before you even think about doing a marathon.Q. What is the best strategy for keeping a steady pace throughout the second
20 minutes away. But the mind is a powerful thing. You might be surprised that you can convince your Body into believing that you’re in the last mile of a 10K, for a final fast mile.Food & DrinkBefore you leaveDrink a pint of water as soon as you
and knowing that I could have a "mare" last 10K and still get an AAA Championship Place for 2006.”Not that it’s easy to gauge how you’re doing after so long on your feet – “there was no chance of me doing any calculations after 20 miles!” says K2, “I had
