The 5K is a perfect distance for the beginner looking to run their first race. But, given that it's halfway between middle and long distance, it's also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall
, but think of them as two separate entities rather than comparing. – E :-)Structure your sessions according to your goals• It all comes down to why you run. If it’s for fitness, it does not matter that you are slower outside, a workout is a workout. Follow a
as the efforts. Your speed will soon rocket.The paces and distances you choose in speedwork depend on your goals and your levels of fitness, your experience and your natural ability to recover. Beginners take long recoveries and run medium distances, for instance
?It's the Olympic qualifying year for open water, so my aim is to make the team. A lot can happen between now and the Olympics. First of all I need to focus on making the team and then I can set myself new goals if I achieve that.You took the 400m IM bronze medal
means of protection," says Marino.The Power of ThoughtIf fatigue really does start in your head, how do you train to delay its onset? By doing sessions that will convince your "central governor" that you’re capable of achieving your goal times without
This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!Many adult-onset athletes believe that living an active lifestyle would be easier if they could trade the body they have
by former Olympian Jeff Galloway recommends that not only beginners, but also faster marathon runners, run just three to four days a week. Weekly mileage peaks at 31 to 41 miles, depending on your goal time. Galloway reports that 99 per cent of his plan
cross-training for runners. Its low impact, provides an excellent aerobic work-out, and beats the car for commuting!I resolve to Help a beginnerWhy? Remember what is was like when you started running? If a colleague or friend is just starting out, join
Dr Victor Thompson echoes Lee's thoughts. He says that beginners could easily be intimidated if they think they are going to have to keep up with you at your pace."You have to encourage them to go at their pace," he says. "Your goal should be to have
as possible.Your ideal warm-up depends on your level. For beginners, whose main goal is finishing, no warm-up is necessary. You can warm up during the first couple of miles. For more serious marathoners attempting to run significantly faster than their normal
