’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has
:2846 6:50 7:48 9:3947 6:58 7:58 9:5148 7:07 8:07 10:0249 7:15 8:16 10:1450 7:24 8:26 10:2551 7:32 8:35 10:3652 7:41 8:45 10:4853 7:49 8:54 10:5954 7:57 9:04 11:1055 8:06 9:13 11:2156 8:14 9:22 11:3257 8:22 9:32 11:4358 8:31 9:41 11:5459 8:39 9:50 12:0560
the result.“I covered 18-23 miles in my long training runs,” says Strand, “and I did the last 9-14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17-22 miles at whatever pace I felt like running.”This kind
this first-hand on a 1998 trip to Kenya. One morning, I joined a handful of marathon runners who were being coached by Dr Gabriella Rosa as they tackled the infamous Fluorspar Hill that rises nearly 4000ft in 13 miles.I managed to hang on for only 10 minutes
2006 was a great one for chocolate fans. In January, the Proceedings of the National Academy of Sciences (of Washington DC in the US) published the most convincing study yet linking flavonol-rich cocoa to improved blood-vessel health. A month later
the key running muscles, joints and ligaments. Your easy pace is equivalent to your 5K race pace, plus 90 to 120 seconds per mile. (If you race 5Ks at eight-minute-mile pace, your EZ pace is 9:30 to 10:00-minute miles.)Run a weekly long run that amounts
training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.Also, some race experience at the 10-mile and half-marathon distances can serve as dress
on the back of an envelope. In 1886 a British man, Walter George, ran a 4:12.8 mile. The mile record dropped by a little more than 13 seconds in the 68 years leading up to Bannister's 3:59.4. In the 50 years since Bannister, the record has dropped another 16.3
15 to 20 minutes after your workout. Don’t dilly dally.Having won the post-training skirmish, John Ivy moved into the big war zone. In 2003, he published a performance study that argued for C+P while you exercise. He gave his subjects a three
was already a marathon runner, and most of my runs were long and slow. My cross-country conqueror took a different tack. He focused on hard 1,200m intervals, subjecting his muscles to the kind of stress he’d face in competition. At times he also ran 400m
