:2846 6:50 7:48 9:3947 6:58 7:58 9:5148 7:07 8:07 10:0249 7:15 8:16 10:1450 7:24 8:26 10:2551 7:32 8:35 10:3652 7:41 8:45 10:4853 7:49 8:54 10:5954 7:57 9:04 11:1055 8:06 9:13 11:2156 8:14 9:22 11:3257 8:22 9:32 11:4358 8:31 9:41 11:5459 8:39 9:50 12:0560
for the 100m freestyle and 1:03.29 for the 100m butterfly, so the 1500m swim will be longer than his usual competitive distances. But he will be prepared as he frequently covers the distance in training: "I find it quite a stress reliever: knocking out a mile
race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20
of the participants running a 62-mile race consumed 14,000 millilitres of liquid; another who ran only 26 miles, drank only 280 millilitres. The latter runner, not surprisingly, showed the most loss of vascular fluid, resulting in thickened blood plasma and impaired
Liz Yelling has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008
.Wilson: There is no single session. You need a balance, as I have suggested above.Spedding: I never like pulling out one session, but I suppose the 3 x 1M or 6 x 800m, faster than race pace, is the most useful.Anderson: There are two possibilities a 5K race run in about 19:16
lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90
when we stop? When I gave up my 1-2 daily espressos I felt so bad I took to my bed for 48 hours. On the third day I had only a slight headache; on the fourth day I felt great, and did a run so enjoyable I still remember it. I occasionally succumb for a
This week’s questioner has finally decided to kick the weed in order to improve her running times. Trouble is, she’s worried the cravings will get the better of her and she’ll lapse back into old habits. What’s your advice to help keep her motivated
general knee circuits to keep the knee strong, for example small squats and lunges.Q. I regularly run 4-5 times a week. My long run (10-11 miles) is on a Saturday and my mid-week runs are around 5-8 miles. My mid-week runs are fine but when I do my long
