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Fast Lane: Extend Your Peak
By Ed Eyestone on 27/02/2008 08:10:29
Reload and reduce to keep racing successfully for months
tempo run the week before race day3 Log 4 x 400m at mile pace with 90-second recoveries five days before the race4 Do 4 to 6 x 100m strides at 90 per cent intensity two days before you compete
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How To Make The Most Of 45 Minutes
By Owen Anderson on 01/06/2002 15:38:27
Think you can't pack an effective training session into 45 minutes? Think again: these routines are guaranteed to produce results for every type of runner
miles without stopping, at a pace which is just slightly slower than 10K racing speed (great for your threshold!). Recover with five minutes of light jogging, and then begin running 400m repetitions at a speed which is eight seconds per 400 faster than
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Enduring Questions: How Lactate Makes A Run Better
By Amby Burfoot on 07/10/2005 09:38:03
It makes your legs burn and can ruin a run, but lactic acid is just misunderstood
was already a marathon runner, and most of my runs were long and slow. My cross-country conqueror took a different tack. He focused on hard 1,200m intervals, subjecting his muscles to the kind of stress he’d face in competition. At times he also ran 400m
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Reach Your Peak for Race Day
By on 18/11/2009 13:26:05
Don't just plod your way through the last few training weeks before a rece - these sessions are the ideal opportunity to sharpen your speed and help you reach your physical and mental peak just in time for race day
on odd lengths and backstroke or breaststroke on the even lengths. Then do a subset of 400m - 75m building pace and one 25m faster than the first 75m, resting 10 seconds between each 100m. The main set is 300m front crawl at 70 per cent effort, then 45
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Take it to the Limit
By Ed Eyestone on 01/06/2002 15:44:48
How to use short-burst fartlek training to boost your VO2max
the oxygen and maintain the workload. As a result, your fitness improves.According to the French researchers, vVO2max can be estimated as the speed a runner can maintain for an all-out six-minute time trial. Therefore, to determine your vVO2max, go to a 400m
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10K Round The Table
By Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry Wilson on 06/05/2002 12:52:20
Four running legends tell you everything you need to know about running a 10K
decreasing. Alternately, try to run in shorter, faster bursts, up hills or over 400m.Wilson: I suggest that you operate on a two-week cycle in order to ensure that your programme contains the right balance, but dont expect too much from relatively light
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Vets In Practice
By Alison Hamlett on 07/02/2006 14:51:39
The passage of time need not slow you down. These three veterans are more golden than olden
Monday45-minute road run. Pace set according to how Agyei feelsTuesdayAM Easy 35-minute jog PM Track session: 10 x 200m, 4 x 400m faster than 800m paceWednesdayOne-hour steady road runThursday AM Easy 35-minute jog morningPM Track session at 1500m pace eg
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Phase It In: How To Periodise Your Training
By Alice Palmer on 17/08/2009 12:52:03
Get the best out of your training time with a little forward planning
time means you'll get stronger and faster, and be raring to go when race day comes around again.Christine Ohuruogu, Beijing Olympics 400m winner and current World Champion over the distance, is famous for her perfectly timed performances. Immediately
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Best Lunchtime Sessions
By on 19/11/2009 10:05:13
Can you turn your one-hour lunch break into an effective training session? The answer is yes, but it requires a little planning
:Press-upsSquatsChin-ups/Lat pull-downSwiss-ball plank800m run at 85 per cent effort Dumbbell pressLungesSeated rowsBack extensions400m run at 90 per cent effort(Perform each conditioning exercise for 30 seconds and rest for 30 seconds). Complete three circuits of this and finish
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Lunchtime Training Specials
By on 23/11/2009 16:14:03
Make the most of your lunch break with these speedy sessions
-end speed," says Ward.• 10 minutes easy running• 40-minute circuit, comprising: Press-ups; Squats; Chin-ups/Lat pull-down;Swiss-ball plank; 800m run at 85 per cent effort; Dumbbell press; Lunges; Back extensions; Seated rows; and 400m run at 90 per cent
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