if you are a first-timer without a long background in running. Youve invested a great deal of energy, both physical and mental, and a great deal of time in your marathon debut.Running such a long way will have taken a fair toll on your body
every day, usually as hard as they can, with no real variation. You need to mix different kinds of running into a programme. There is no escaping from speedwork, in whatever form, but don’t forget long runs to build endurance and easy runs and rest
improvements is all about the overall mixture - how you put long runs, speedwork, tempo sessions, rest and warm-up races together. The single most important session though is the long, slow steady run.Q. I was hoping for a sub-4:00 marathon but have been
TRAINING: RACINGHow can I avoid stitches in shorter races? Why do I struggle in the last mile of a race? Should racing related deaths be a concern? I run 10Ks. How long should training runs be? Why do I always get sick at 18 miles? Why do I
are more suited to either long- or short-distance running, so this table may be a few minutes out. It depends on what sort of racing, if any, you're thinking of doing as to whether you should be worrying about different types of paces. In preparation for my
You've heard the usual recommendations for so long that you accept them as gospel. And most of the advice is solid. Who can argue with putting in mileage, peaking for races and stretching after a run? But just because many coaches, sports
in a long run.To make sure your fast-twitch fibres are there for you whether you're pushing the pace in a 5K or slogging through the last few miles of a marathon, you need to include a mix of faster sessions in your training every week. The sessions
threshold - the point at which your legs become wobbly. You could substitute this session for a long weekend ride: • A 70-90-minute cycle followed by a 30-50-minute run at 65 to 75 per cent MHR. Race-pace brick: This session will build your race pace before
and then struggle to maintain their pace after 20 miles.Q. What's the most important quality session of the week (after the long run) for a 6 - 7 min/mile marathon runner? JokermanA. I think the most important session is an interval session (400m, 800m, mile etc
or seven running sessions into a long weekend. You should start and finish with easy runs, alternating between hard and easy sessions. If you are running a camp at home, look around your area and find the best long runs and the best places for speed
