of Medical Science for Sport and Exercise showed that speed at lactate threshold is the best physiological predictor of distance-running performance. Indeed, Frank Shorter, the 1972 Olympic marathon champion was said to have had a modestly high VO2max

% Recovery run – dead slow. It may feel biomechanically odd at first, but it’s important. 30-40 minutes.60-70% Long, slow runs – up to 65% the body is teaching itself to burn fat as fuel (useful for marathons). Anything from 1-3hrs.70-85% Fartlek – speedplay

Street Party: 8,000 runners line up at the startSix hours, 42 kilometres, 23 glasses of wine. Not my normal race strategy, but then this was not a normal race. The festival of wine and running that is the Medoc Marathon used to be a well

.PACE KEYJog recovery – a period of extremely slow running (barely above walking pace) in between the efforts in a speed session. Easy – a gentle jog at below 60% working heart rate (WHR). Running at this intensity will help your body recover between harder

Q For six months I’ve been running twice a week. I do a long Sunday run, and a hard midweek hill or interval session. Is it possible to run a 3:30 marathon with only two sessions a week? All the marathon schedules I read say to run five or six days

and carbohydrate to speed post-exercise recovery, it comes as a tasty milkshake. It's widely available, and the company is firmly committed to sport, being involved with the English Institute of Sport as well as a wide array of runners, triathletes and other

TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members

you slept – that's your goal, he says. While you may feel the need to sleep a little longer when training for a half-marathon or marathon, the key to full recovery is not just how many hours of sleep you get, but the quality of your sleep. "For

Run The Workout Run 45 minutes at a gradual, incremental pace that finishes with the final five minutes at half-marathon race pace. Then do 5 x 4 minutes at your target 10K race pace, with a two-minute jog recovery between. Finish with a gentle 10

’ve centred the first quarter of the year around a spring marathon, now is the perfect time to use that endurance base, combine it with specific speed sessions and set yourself a new 5K goal in the late spring. Just as for the novice runner, you could