suggested weekly totals by event for elites versus the rest of us: Race Distance Runner Miles/Week 5K Elite 70-80 Mortal 20-25 10K Elite 80-100 Mortal 25-30 Half-Marathon Elite 100-140
and Wednesdays, the low-mileage group didnt run, while the high-mileage group ran for 45 minutes.Race Day ResultsAt the end of the 18 weeks, the runners in both groups had nearly identical statistics:Exactly the same reduction in percentage of body-fat (10 per
, but was able to run at a high percentage of VO2max before reaching his lactate threshold. Untrained individuals may reach their lactate threshold at 50-60 per cent of VO2max, elite endurance runners at 70-90 per cent. By training at or slightly above
create just the right balance of fitness and rest for an extended season of excellence. Reload Two to 12 days after a race...1 Return to regular training mileage2 Do a long run of at least 90 minutes every week3 Resume long intervals, 5 x 1,000m at 10K
Many elite runners plan their racing calendars a year or more in advance. There are some right now who know that in order to be on the starting line of an Olympic final in Beijing in August 2008, they need to hit an A-standard qualifying time in a
