injury risk, and includes recovery time to avoid fatigue. Here's how to design your ideal running week.What to includeYour ideal week will feature a longer run to build endurance, a hilly run to improve your strength, and a scenic or social run

was the one who controlled my fatigue. In the grandest sense, I was the one who controlled my life. It was my choice. That day and every day I could either work according to my own limits or I could try to live up to someone else’s expectations.My life as a

– and it was beginning to slip through his fingers. He had to face his choices: he could reach down and see what he had left, or he could give in to the fatigue. It is a point that all of us encounter when we race.The pursuit of a PB is not for the timid. Often we don

– and it was beginning to slip through his fingers. He had to face his choices: he could reach down and see what he had left, or he could give in to the fatigue. It is a point that all of us encounter when we race.The pursuit of a PB is not for the timid. Often we don

. Instead, they must be equal to their imaginary expectations. They’re fighting not only the real elements of weather and fatigue, but an envisioned keeper of their litany of failure as well.Perhaps everyone begins this way. Maybe we all start by overcoming

swimming stage followed by a biking stage with no run.AquathlonA swimming stage followed by a run stage with no cycling stage.ATPAnnual Training Plan.BBonking Sudden fatigue and energy loss caused by running out of glycogen in the muscles. (See also Wall

into the no-pain, no-gain trap. They train too hard. You know what comes next; burnout, fatigue, injury.Some runners make the opposite mistake. They don’t train hard enough. Their speciality is junk mileage – running so slowly that they receive little

out fat-burning enzymes, which help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more

, so they push too hard. As a result, they get overly fatigued and discouraged, or even injured. Here are some more guidelines. A comfortable pace is one to two minutes per mile slower than your trial mile time. Or you can use a heart-rate monitor

the race. Why is protein important?Too little protein may lead to injuries, fatigue and mood swings. It’s easy to squeeze protein out of your diet if you’re skimping on calories while making a point of eating lots of carbohydrates to fuel your runs. A