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
, they’ll help you predict what you should be capable of. Classically, you build up to running the race distance at race pace during training, but broken up into intervals. The longer the event, though, the harder it is to achieve the full race distance
that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace
-productive. Taper your training for two weeks before race day. The best way to do this is to reduce your mileage by about 60 per cent and carry out a few decent-intensity efforts. Focus on greatly-reduced interval sessions in which you use both 5K and 10-mile pace
secs uphill 8M at brisk pace Rest or 3M, jogging only 10M inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K
: sprinting and the marathon.It's a shame. While the mile may no longer be a popular race event on its own, it remains the yardstick by which most of us measure our performance. What runner doesn't know their minutes-per-mile pace?"It's such an inspiring
national marathon coach, he now works as a mentor for England Athletics.Bud joined us to mark the start of our Half-Marathon Newsletter, powered by ASICS. Our weekly half-marathon newsletter provides schedules and training advice to get you race ready
legend Liz McColgan, who has set up a new elite training facility in her home town of Carnoustie, Scotland. "When you're tired, the first thing to go is your form – when I was gearing up for big races I'd almost focus more on this than my running
can never utilise fat quickly enough to provide all the energy you'll need in races, but the more fat you burn, the less of your precious carbohydrates you'll need to use.Also, you will improve the circulatory abilities of the exercising muscles
Q For six months Ive been running twice a week. I do a long Sunday run, and a hard midweek hill or interval session. Is it possible to run a 3:30 marathon with only two sessions a week? All the marathon schedules I read say to run five or six days
