're strong enough to cope with the training. Working at least one strength training session into your weekly schedule pays real dividends, in terms of improved performance, greater endurance and faster overall speed - but it also ensures that you'll spend
access to a gym, don’t worry. We’ve also put together a simple home-exercise plan that requires minimal kit and minimal space.Here they are: Session OneSession TwoSession Three3 Key Home-Exercises
sessions prepare your brain and body for peak race performance at key distances. For each race distance, training is divided into four phases, with the number of weeks to spend in each given (follow the peak phase with a standard taper). Do one speed
sure that you run off-road as often as possible. The repetitive impact of hard surfaces is a sure way to get sore muscles. In particular, try to do your speed sessions on a forgiving surface such as grass.The real key is in listening to your body
in the left window in tiny, hard to read digits. Pros Excellent interval training function; useful memory; big buttonsCons Difficult to read faceAdidas SF100 £50Key feature 100-lap, multi-session memoryEvaluation The SF100 isn’t a bad watch, but it won’t set
disillusioned.The key to running faster is running shorter. At the moment youre probably running about six miles in each session. If you set out to run less, say just two miles or roughly 18 minutes, youll find that you actually increase your pace without even
© Getty ImagesGoing for gold on the track comes easily to the British cycling team. If their exploits on two wheels have inspired you, try this four-week training plan to compliment your running. The bike sessions will enhance your cardiovascular
, and always strive not to drop a long run or speed session if youre forced to miss a day.In Weeks 5-8... you add volume and speedThis is a key period. The training is still intensifying each week, you have still to reach the heaviest period, but the key
come before distance or speed sessions, although conditioning develops while you are practising skills.4. One of the most significant elements of TI is the engagement of the core as the engine of a good freestyle stroke. You can tap into effortless
The kind of watch you need depends on the kind of runner you are. If you never race, never do speed sessions and all your runs are leisurely lopes, you don’t even need a watch. But most of us – whether we run a mile in 12 minutes or five – like
