, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.Warm up, then run 1 mile hard. Rest for 5 minutes

or workouts to translate that signal into some sort of functional change. Essentially, you need an accumulation of stimuli to get the training adaptations you work so hard for.Doubling plays a role in this in two ways. A general aerobic training stimulus twice

or workouts to translate that signal into some sort of functional change. Essentially, you need an accumulation of stimuli to get the training adaptations you work so hard for.Doubling plays a role in this in two ways. A general aerobic training stimulus twice

(running at your maximum aerobic steady state) is beneficial because you’re working at what is supposed to be the optimal training intensity for endurance sport. If you work too hard, you risk too great a contribution of anaerobic metabolism to the energy

In the past you'd have been hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "It's so important. The stronger the core, the more likely you are to hold your form and less likely to get injured

steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard

that heart rate during aqua running is about 10 per cent lower than when running on dry land. So to get the full benefits of this technique, you'll need to work hard in the pool.Return smarterA common mistake is to rush back into your training programme after

and fit one of these in at least every 10 days.I’d also recommend training on the track. Try hard intervals over as little as 200-400m, up to 1K. Shorter repetitions will help improve your pure speed and help you kick at the end of races. Longer

Post chest infection, everything is back on track this week. Despite the rain, training is back in full flow and there are now about seven of us in the office attending a weekly sprints session on Tuesdays. Even though I did go a bit white towards

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