eight minutes. To reap a training benefit, however, you only need to sustain that pace for two to five minutes, which is what I did every Tuesday for 20 years. It kept me competitive, and it'll help you do the same. What's your number?The only way
Simon Lewis – I've realised that racing is more than just the sum of hard training miles. It's as much to do with the picture and images in my mind. Breaking 50 minutes for 10K was such a thrill that having done it once, I'm convinced I can run even quicker
, concentrate on those activities closest to the top of the hierarchy. You’ll also want to keep the following five principles in mind. 1 Cross-training is no holidayIf you’re following the plot of the soap opera on TV, you’re not working hard enough. If your
10mins / 10mins spin recover.Intervals are longer than in strength training, but the gear is not as hard. Concentrate on maintaining a consistent effort and a quick cadence (around 90rpm). Relax your body and find a rhythm.Discover more about
Q. I struggle to find the energy to train after work. How can I get the most out of after-work sessions?A. It can be hard to find a balance between work and an active lifestyle. In my experience, the key is training in a time-efficient manner. A two
to progressively give you an overload stimulus that builds speed, endurance and strength. There are five different training stresses - frequency, duration, intensity, volume and workload. All are important but the most important is intensity. If you train too hard
Do Running Men's Heavy Fleece Pants (£44.99)Kerry says: There's nothing better after a hard session than having the right post-training slouchy clothes to pull on out of the shower. These thick snug pants are the perfect 'recovery' legwear. Baggy
Are fast marathoners a breed apart, or can the rest of us be as fast if we work hard enough?"Are fast runners naturally fast, or can you teach yourself to be fast, through pure dedication and training? I'm a long way off a 3:15 marathon, but with a
been trying to break the 3 hour marathon barrier for about 6 years now. In the previous 7 campaigns I've trained well, got my hard sessions done, got my long runs done, but something has always been missing on the big day. A knee injury last year meant
Train too hard, and you'll probably burn out or get injured. Train too gently and you simply won't make the most of your potential (but hey, that's okay).Training by heart rate is one good way of getting it right (see the links at the bottom
