adjustments and maintain your cadence you’ll make molehills out of the mountains. Here’s how:As you start uphill, shorten your stride. Don’t try to maintain the pace you were running on the flat.You are aiming for equal effort going up as well as down

-burning. So grab your favourite sports drink, put your feet up and read on at a comfortable pace.Why?Long runs give you endurance – the ability to run further. Yet they can help 10K runners as well as marathoners. Long runs do several things. They

oxygen uptake by 4.8 per cent and their lactate-threshold running pace by 4.4 per cent. In other words, the three workouts had led to better fitness and race potential. FIRST was up and running.In the summer of 2004, FIRST advertised a free marathon

-marathon. So in the build-up to his next marathon he ramped up his training by adding speedwork and hill repetitions, doing more long runs at a faster pace, and sometimes skipping rest days. The result: he managed 3:32 in his next outing over 26.2 miles

brilliant! Loving the pace, effort and self-control required, and it’s a great feeling to run so fast. I’ve also been trying to work out the best nutrition for long runs, and trying out speedwork – though on my first session I ended up going too far because

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

distances - months of hard work can go to waste with a bit of bad luck or pacing. Rob is determined not to be complacent or aim too high but a sub-4:00 time looks a sure bet.Rob's Video DiaryWeeks 11 - 12Rob says: The Fleet Half-Marathon (March 15) was my

is also crucial.On Your Bike Select a route that will take you two hours to complete riding at a base endurance pace. The distance is not important. Ride this route three times back to back. Ride the first lap at a pace slightly lower than your goal race

and then turn purple after 10 minutes, but I've just learned to pace myself somehow. Running with my friend helps. I push the pace and she pushes the endurance, so we're a good team. We're trying for three runs a week now: one fartlek/pace run, one strength run

started running to this heart rate every day. The pace was painfully slow at first, around two minutes slower per mile than my usual pace. Gradually though my pace improved and I became comfortable running at this low heart rate, but at a faster speed than