on runners, volume but not intensity was reduced by 85 per cent over seven days. As a result, 5K performance improved about three per cent, or close to 36 seconds for a 20-minute 5K. Yet when another study tried to peak runners by lowering volume
What is the proper mileage to succeed in distances from 5K to a marathon?" I once asked a colleague who has coached many runners to collegiate and Olympic glory. "That's easy," he said. "You want to run as few miles as you can and still win
race in Brussels in August 2007, which means they have to run well at the Flora London Marathon at the end of the month.And then there are other runners like Eric, who rolls out of bed on Monday and decides he's going to race a 5K on Sunday after
into a seven per cent improvement, or 90 seconds for a 20-minute 5K. A moderately fit runner can increase VO2 max by as much as 25 per cent (to estimate yours, see 'What's your number?' below). Exercise physiologist Veronique Billat found
injury.Goal: 5K for speedHow often: Seven or eight times per year.Why: Its a good idea to run a hard 5K every few weeks to keep your racing sharp. In particular, it helps you work on your leg turnover and speed. Try running a fast 5K two or three weeks
hard mile one week before a target 5K; a 5K two weeks before a 10K; a 10K two weeks before a half-marathon; a 10K or half three to four weeks before a full marathon.Supporting races Run some events as training sessions. By running them at a lower
in a long run.To make sure your fast-twitch fibres are there for you whether you're pushing the pace in a 5K or slogging through the last few miles of a marathon, you need to include a mix of faster sessions in your training every week. The sessions
s somewhat inconvenient, here is an easy way to make a reasonably close guess: add 35-40 seconds per mile to your 5K race pace, or 15-25 seconds per mile to your 10K race pace.Then you need to train to raise your threshold. Try the following two training
, sugar can definitely have a positive impact on your performance. During a 5K or 10K, youll do fine without the sugar since youll probably be exercising for less than an hour. Studies show that during these shorter events, sugar offers little benefit
