the speed by 0.2 or 0.3 km/h every minute for five to 10 minutes. Take a one-minute jog or walk recovery, then begin the next progression at the speed at which you left off. Again, increase by 0.2-0.3 km/h every minute for five to 10 minutes, jog for two
). Take a 20-second rest between each set.If your swim on race day is 1500m: weeks 1–6 swim five sets of 200m. Weeks 7–10 build up to seven or eight sets – effort level 7.5 or 75 per cent of your MHR. Take a 20-second rest between each set.Session 3
with 10 minutes of very easy running and walking. Stretch gently for a few minutes and mix in four or five 100m strides (at 90 per cent of maximum speed) to get you ready for the upcoming effort. To keep your heart rate up, move around or jog on the spot
and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target
the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores
't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes. Expect a
Wilkinson (nutricentre.com). Your recommended daily allowance (RDA) for iron is 18 to 20mg; good sources of the mineral include liver, iron-fortified cereal, dried fruit, beef and spinach. Crucial calciumYour RDA for calcium is 1,000 to 1,300mg; good sources
:48 and on that day I passed through the half at 1:47 and 25km at 2:09, which was also a PB. I think it works better for longer distances - I've done sub four minutes for 1K and 23 mins for 5K but never dipped under 48 for 10K. I can run fast for short distances
. What makes him special is that he understands hes not special. He never forgets that hes just another runner at the back of the pack.Accepting the mike from Herman, Bingham feigns insult. Ill have you know Ive run 30 marathons, and my PB is 2:31:20
