of the participants running a 62-mile race consumed 14,000 millilitres of liquid; another who ran only 26 miles, drank only 280 millilitres. The latter runner, not surprisingly, showed the most loss of vascular fluid, resulting in thickened blood plasma and impaired

’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has

the result.“I covered 18-23 miles in my long training runs,” says Strand, “and I did the last 9-14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17-22 miles at whatever pace I felt like running.”This kind

training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.Also, some race experience at the 10-mile and half-marathon distances can serve as dress

toward home. Two hours, nothing to it. When I want to increase my training prior to a marathon, I just add another 9/1 segment on the outbound trip. Now the session lasts two hours and 20 minutes, and I hardly notice the difference. Two weeks later, I do

miles 10 miles 5 10 x 400m 5 miles 14 miles 6 5 x 1200m 5 miles 15 miles 7 7 x 800m 8 miles 17 miles 8 3 x 1600m 10 miles 13 miles 9 12 x 400m 3 miles 18 miles

ran 2:42:24 in 1975, and Joan Benoit Samuelson ran 2:22:43 in 1983. ("World best" was the euphemism instead of "world record" for road-race performances before January 1, 2004.) This year saw a course record set in the men's race, but, at 2:07:14

1.041 50 1.128 60 1.222 70 1.324 80 1.494 Click here to use Ray Fair's age-and-pace calculator

Oxygen Power: Performance Tables For Distance Runners in 1979. According to Daniels, who's rarely off by more than a smidgen or two, a VO2 max of 83 roughly suggests a 2:06 marathon.The problem is, Daniels is talking about the oxygen power of runners

therapist and biomechanist Irene Davis from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury thresholds at 11, 25, and 40