Q Im very busy with work and family, and dont have much time to run. So Im looking for one great weekly training session each week to get me in top running shape. Any ideas?A Even though I work at RUNNERS WORLD, Im in the same boat as you
you close to your potential, whatever your training or racing goals?You guessed it: there are. Use the following three sessions as the bedrock of your weekly routine and youll be firing yourself up with speed, strength and endurance the three key
. Assuming these factors are not a problem, try these mental tricks to get you up the hill. Before the sessionThink about why you’re doing this session. What do you want to achieve from it? Why is it important to do the session? Identifying one or two key
Q Im a 53-year-old male who races all distances from 5K to the marathon. I train six days a week: four hard sessions, two easy ones, plus a rest day. Do you think this is too much for someone of my age?A The real key to making any training
Your Cool-down While you’re adjusting your heart rate from revving to resting, you can also boost your flexibility – by stretching. Just remember to hold each stretch for 15 to 60 seconds, and breathe throughout.Here are the other sessions:Session TwoSession
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
Your plan is not too dissimilar to that I used to successfully crack three hours for the marathon (three runs a week and cross-training). The key for me was making the cross-training sessions harsh in their intensity - building to around one
diminished returns (and even injuries). Learn the proper form (ask the staff at a gym or a trainer), then be sure to maintain it – through every last repetition.Here are the other sessions:Session OneSession Three3 Key Home-Exercises
