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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)
You could head to the track for some intervals Tuesday, and log a tempo run on Thursday. Or you could follow the lead of today's top runners and combine two traditional quality sessions into one killer workout. Britain's number one male marathon
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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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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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Reload to race
By on 03/04/2013 15:44:10
Conclude your taper with a burst of intensity to sharpen your racing edge
day is about half of your typical number.Reload itIn the final week, for a Sunday race, take a rest day on Wednesday. Over the next three days, reload by running an interval workout at goal pace, an easy run, and an easy run with strides. For your
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The 10 Marathon Foundations
By Runner's World on 07/08/2002 12:34:55
Follow these long-time marathon principles and success will be yours!
or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace thats 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often
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24 Shortcuts To Your New PB (Preview)
By Matthew Ray on 26/11/2009 10:42:26
We asked the experts for the 24 best ways to transform your race performance - and push your personal best into new territory (non-subscriber preview)
with lactic acid build-up when running faster. I do pyramid sets of intervals on an undulating running route of about seven miles. After a 10-minute warm up, do a one-minute interval at race pace or 70-80 per cent of your maximum pace, recover for 60
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Fit Starts
By Ed Eyestone on 27/03/2009 09:38:36
Plan your racing wisely to perform at your best
, 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
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How fast should I run?
By Lisa Rainsberger on 23/04/2013 12:02:42
Do this eight-minute test to determine your best intensity for all types of runs, says Lisa Rainsberger
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%
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Get Faster: Double Up
By Ed Eyestone on 02/08/2011 10:00:00
Run twice a day to up your cardiovascular fitness – and gain a competitive edge
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
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5K And 10K By The Numbers
By Doug Rennie on 06/05/2002 10:52:27
Want to break a 5K or 10K barrier? Here are exactly the schedules you need - based on your current race times
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
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