This week's question comes from a club runner whose coach thinks that cooling down defeats the object of speed work. Our correspondent isn't so sure. Let's just say that you knew where you stood on this one, and it wasn't with the coach..."I wonder
that the muscle rebuilds itself and becomes stronger," says Runner's World Medical Adviser Dr Patrick Milroy. "If recovery is insufficient, you'll break down more than you build up." Recovery is vital whether you want to run the race of your life or just make
, triceps pushdown), and aim for 10-15 repetitions on each. Cool down by walking for two minutes. Plan B Hit the stationary bike, stairclimber or elliptical trainer. Start with a three-minute warm-up, then increase your intensity to 70-80 per cent of your
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (7:45-8:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy 40 mins
for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (10:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy (11:00) 40 mins, including 20
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then two faster 10-min efforts with 3-min jog recoveries, then 10 mins cool-down Rest 40 mins, including
cool-down 60 mins easy 40 mins, including 10 mins at half-marathon pace (7:00 - 7:15) 30 mins easy or rest Heckington 10 Cross-trainingWeek 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6 x 800m at 10K pace (6:30 - 7:00) with 2-min
and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition
works double-time to shift excess heat produced by working muscles during training. As the mercury rises, so does that cooling effort. And if your body struggles to keep up, you can suffer from dehydration or heat illnesses, such as cramp and heat
