. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)
out of your back door tomorrow, or youre more likely to end up limping to the physios couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer
groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling). These results show that augmenting a running programme with cycling showed no drop in performance over
