Just imagine a world without aerodynamics - there would be no flight, cars would be square and humans would fall over in a gust of wind. Formula One races would take days. That got us thinking. Racing cars have evolved to optimise speed in every
with 20 seconds' rest between efforts, then 4 x 50m race pace effort. Cool-down: 10 x 50m alternating bilateral and catch-up drills. Fri REST DAY CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes easy on flats, work hills up to 85 per
running by feel. ‘Perceived effort is fast becoming a lost art,’ says Culpepper. ‘You should learn how your various efforts feel. If you’ve practised it, then you can make adjustments and not feel like you are abandoning your race plan.’ Playtime: Track
in the months before the race. Look at the training paces in the Measuring your effort section on the next page - this can can provide the repetition needed to sustain your goal pace - and build confidence.Pace PlanBefore your next race, McMillan suggests
be helpful for you to do much of your training with a heart rate monitor in order to familiarise yourself with the pace and heart-rate zones for the five different levels of effort weve used in our London Marathon training schedules (easy, slow, steady
're on pace. As a result, your effort level may feel quite manageable. But if you're out for an easy run and your training partner goads you into finishing at race-day pace, then you're likely to feel exhausted. That's because "your expectations
.Swim: 200m at race effort, 100m steady, 100m at race effort. 5-min bike at race pace: "The first 60 seconds can be with feet on the shoes rather than in them," says Lumley.Repeat 2-4 times.Session 2 5-min bike at race pace: Repeat 3-4 times, with a short
at race pace or a little faster, and, eventually, two or three runs at an easy, comfortable pace. To start with, add an easy run, with the option of tempo sections, to your current schedule. Once youre used to this, you can contemplate the addition
Q. Whenever I race, I find that I feel sluggish during the first few miles. Can you give me some tips to speed me up during the all-important opening section of a race? A. The first thing you need to look at is your pre-race warm-up. If you
from feeling sluggish during your evening intervals or tempos.Top Off MileageIt's not necessary to do doubles on your long-run days, but on occasion it's fine - especially if you're trying to boost overall mileage. Follow the extra-long effort with a
