below represent a continuum progressing from moderate to maximum intensity. As you move from tempo runs to long intervals to repetitions to sprints, you increase the percentage of fast-twitch fibres used. You recruit more fast-twitch IIa fibres during
, then see how many people you can pass). Your Best 10K: How to use tune-ups and supporting races to nail a PBWeek 1Log your usual mileage with a tempo run early in the week and a light interval session (4 to 5 x 800m) no later than ThursdayWeekend Race 10K
and fitness improvement.% of your average heart rateWarm-up/cool-down 82-90%Recovery run 82-90%Steady state run 92-98%Tempo run 98-102%Fartlek intervals 98-108%Hill intervals 98-108%Track intervals 98-108%Race 98-102%
to train at your race pace in a series of intervals that eventually add up to the whole race distance," says Koop. "For races longer than 10K, duplicate pace only, not duration, since you’d need too much recovery at the longer distances." The sessions Run
Q. I train four to five times a week, including hills and a couple of interval sessions. However, each time I increase my training, by even a modest distance or pace, my muscles are too stiff and sore to undertake the next days session. What can I
to an interval session made up of 10 four-minute efforts, each followed by a two-minute recovery. The tempo also builds throughout the playlist, so that each effort and recovery is slightly faster than the last, making it great for boosting stamina
from feeling sluggish during your evening intervals or tempos.Top Off MileageIt's not necessary to do doubles on your long-run days, but on occasion it's fine - especially if you're trying to boost overall mileage. Follow the extra-long effort with a
Tuesday is speed work day in Kenya too. And since it’s not raining, the track at Kamariny Stadium is packed with groups running intervals, practicing drills and chatting with their coaches.Wilson Kipsang, winner of the 2012 London Marathon, isn
energy drink with you when you're training, and take sips between intervals to keep blood glucose (and energy levels) high. Lighten up Use light (and more flexible) racing flats or lightweight trainers for all interval training. They'll help you run
marathoners should include it in their training regime. Speed work-outs (or ‘intervals’) aren’t easy, and if you want to succeed you have to run out of your normal comfort zone, but working hard over a range of distances will yield improved results in your
