will be replenished. Then hone that work by reducing total volume to boost muscle glycogen levels and immune function. But keep the intensity high in a few key sessions to recruit fast-twitch muscle fibres and to stay sharp physically and mentally. With this mix, you
Runners usually talk about muscles in terms of quads, glutes and hamstrings. Exercise physiologists, on the other hand, talk about muscles in terms of fast-twitch and slow-twitch fibres - which is one of the reasons why physiologists aren't invited
will become proficient at running long, slow miles. My ultramarathoner friends often go on four- and five-hour slow runs, which prepare them for 50-mile-plus races but do little for their ability to smoke a fast 5K.Rule #5 Let your body adapt to increased
sessions every two to four weeks. Generally, these workouts are done at 3,000m pace (eight to 12 seconds per mile faster than 5K race pace). The pace is fast, so don't make these your first repeats of the season. Classic Six to eight lots of three minutes
Sunday. Do what feels right.Saturday: 30-minute run followed by 4 x 100m strides After running easy for 30 minutes, do four 100m strides at your projected 5K race pace to simulate a strong finishing kick. The speed will wake up your fast-twitch muscle
to improvements in general running efficiency and competitive ability." Gradual acceleration and deceleration will help to avoid injury. Your move After a training run, try 4 x 60m split into three 20m sections. Accelerate for 20m, cruise fast for 20m
© Getty ImagesIf you feel like you can't run any further once you've hit the 20-mile mark in a marathon – your legs have turned to lead and your mind to mush – you might have started out too fast. Fortunately, there is a simple way around this. A
workouts that will ultimately make you a stronger runner and faster racer. As a general rule, you need at least one easy recovery run after every hard session you do.Fast FixesTo rein yourself in on easy runs, wear a heart-rate monitor on all recovery days
As I once remarked to Rob Wright, a founder member of Numbskulls AC, “You know, running is a mental thing.” He nodded vigorously. “It certainly is, mate. Do you remember the Nude Year’s Eve Triathlon when we had to break the ice on Regent’s Park lake for the 200m Skinny Dip and ...
Hill repeats: help develop explosive strengthThe mild autumn weather is great for running and it’s tempting to use this as an excuse to skip the weights room. But as you pile on the miles, your need for strength training grows. Years of study show that strengthening the muscles a...
