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On The Double
By Marc Bloom and Shane Starling on 25/10/2007 14:42:47
Hills one day, fast the next, right? Not if you combine two quality workouts into one. It'll save you time and may just improve your performance as well
. Build up to three hammer intervals. Combo: Tempo + HillsPayoff: Finish Strong 30-year-old Katie McGregor, the 2006 USA 10K national champion, simulated the late-race hills in the New York City Marathon by running four 400m hills, logging three miles
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On The Double (Preview)
By Marc Bloom and Shane Starling on 25/10/2007 15:17:37
Hills one day, fast the next, right? Not if you combine two quality workouts into one. It'll save you time and may just improve your performance as well (non-subscriber preview)
says. "If I do longer five- to eight-minute reps, I add some shorter hill sprints, or 30-second sprints just to break it up. I definitely look forward to sessions more now. Doing 10x1,000m straight can be quite hard, mentally." Combination workouts
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The Simpler Sub-60 10-mile plan
By Runner's World on 06/05/2000 13:26:44
A repeatable 2-week build-up to a sub-60 10-mile race
Standfirst: A repeatable 2-week build-up to a sub-60 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:uan92--Preparation phase (3-4 weeks)Gradually increase your weekly mileage to 40M, based on 6 training runs per week
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Make A Break For It
By Ed Eyestone on 07/10/2002 17:02:12
How to put on a spurt in a race, no matter how fast you are
've exhausted your supply, you can't restock it until you come to a complete stop. So, the only good time to sprint at the start of a race is when (a) the race is a sprint, or (b) the geography of the race makes it crucial for you to get to a certain turn, hill
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RW's Basic Marathon Schedules: Intermediate
By on 07/05/2000 12:27:46
Classic 16-week marathon schedules
Standfirst:Author:Pics:Issue date: racing secrets bookletKeywords: Article type: scheduleuan109-- Mon Tue Wed Thu Fri Sat Sun Week 1 (27-31M) Rest or 4M easy 4M steady with a few strides 4M easy 5M - run to a hill
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Twelve-Week Super-Sprint Triathlon Schedule
By on 01/11/2009 09:30:32
Wednesday Run session CThursday Bike session BFriday Swim session FSaturday Run session DSunday Bike session: 40-minute cycle @ 100rpm on the flat and 70rpm on hills; Swim session GWeek 6Monday Rest dayTuesday Swim session B; Run session: 15-minute recovery jog
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The Murderous Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:51:42
6- to 7-days-a-week 4-week mile schedules
-min recovery then 10 mins easy jog; then 8 x 150m hills 70-80 mins slowWEEK 2 30-40 mins slow 4 x 600m at mile pace with 5-min recoveries then 10 mins easy jog; then 4 x 300m with 2-min recoveries with 200m at mile pace, 100mat 800 pace. 30-40 mins
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Q+A: Why is the last mile of a 5K always so hard?
By Mark Will-Weber on 09/09/2000 10:02:10
Our experts answer real-life questions
. If it becomes relatively easy, add another 800-metre repetition to the end.Concerning competition, beware of races that include hills in the first mile. Research shows that running tough hills in the early stages of a race can greatly increase the amount
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Power Surge: Target Your Peak Performance
By Ed Eyestone on 30/06/2011 17:51:02
Want to win your next race? A tactical burst of speed can zap the competition
can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill
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Be The Best
By Alison Hamlett on 22/06/2004 17:07:46
A preview for non-subscribers: 2 of our 9 best-ever ways to be a winner every time you race by beating yourself and setting a new PB
an effective way to build efficient and powerful leg muscles. Find a hill that is 75-100m from bottom to top and run up at an intensity slightly harder than 5K race pace. Start with seven or eight intervals, each followed by an easy jog back to the bottom
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