to 8-10. The key to this session is to keep the recovery short and the pace consistent. If youre begging for more recovery or your times are slowing after a few repetitions, you started too fast.
Eating the right combination of carbohydrates and protein can help you become a stronger and faster runner, and help your muscles recover quicker from each exercise session. What will suit you best depends very much on your level of training, your
will be replenished. Then hone that work by reducing total volume to boost muscle glycogen levels and immune function. But keep the intensity high in a few key sessions to recruit fast-twitch muscle fibres and to stay sharp physically and mentally. With this mix, you
? WobbledA. I wouldn't get too bogged down with speedwork for your first marathon. Your key session is your long run (time spent on your feet). As long as you are increasing this week on week, you will find that as you get fitter your speed will improve
about Yasso's (except that the recoveries are unusually long!)However, it's definitely not the only speed session you should be doing, since the real key to marathon running is sustaining pace over a considerable distance. Intervals of a mile (4-6 reps
abiding by the rules, they will be happier and more successful."In the poolIn the limited space of a swim lane, failing to follow a few simple rules will soon cause havoc, making the session a stressful experience for everyone.Think again
GETTY IMAGESCross-training can be quite an education for an HRM user. You've probably spent time fine-tuning ideal heart rate bands for your various running sessions, to the point where keeping to them is almost second nature. But when you climb
Devising training sessions is easy. Anyone can come up with a plan that sounds great. Take my old high school track coach, for example. Way back in the mid-1960s, he ordered us distance runners to do 10x400 metres, each in 60 seconds. That’s what US
to push in key sessions and when to run easy. This will become crucial as his long runs build and sessions ask questions. Dan used to just run to cover distance - his pace would be dictated by how he felt that day. This works to a point but to hit target
:. that glorious afternoon in London sunshine, seeing the respect shown by Londoners to the many souls with serene expressions, clutching their kit bag and medal.Key to my success: I followed the RW schedule and made sure I didn't skimp on the hard sessions
