. Your macrocycle should then be divided into smaller chunks of time, periods that will allow you to focus on different aspects of your training (mesocycles). Most schedules incorporate a build-up phase, where you'll develop endurance, followed by time

Q. Are there any drills to improve the pull phase of my stroke?A. This is probably the hardest part of the stroke as it often requires a change of arm position, as well as muscle memory and repeated practice. First, try to understand what you

It happens to a lot of runners. You set your sights on a big race, log your miles and put your social life on hold, only to run into a roadblock in the last four to six weeks – that ‘monster month' when you're at your peak but still weeks away from race day. After all that hard w...

key race, and based on that, organise your training into four phases:1. Foundation phase (6-12 weeks), which aims to gradually increase the volume and regularity of your running. (Try to limit the amount of road work in favour of grass.) Variation can

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

Standfirst: A repeatable 2-week build-up to a sub-80 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:-->Preparation phase (2-4 weeks)Increase your weekly mileage to 20-25M, based on 4-5 training runs per weekIntroduce one fartlek

.Rather than having a set number of hard sessions every week, I would recommend anyone to phase them in gradually. Thus, in the first phase (a few weeks) of a training programme, just concentrate on easy and steady running and gradually increase your mileage

“The emphasis in all plyometric exercises is on ‘intensity technique’ – the more dynamic the move and the greater the power generated, the fewer foot contacts are required,” says strength and conditioning coach Jamie Sawyer. “As training phases

GlideCount your strokes for a length and try to decrease the number on the next length by gliding in the propulsive phase (the underwater part) of the strokeBrush thighEnsure your propelling hand pushes all the way back during the stroke to push you

are high throughout the stroke and the recovery phase is relaxed.3. Master the ‘catch’ at the front end of each stroke and apply power backwards throughout. It may require a lot of practice but the results will be worth it.4. You will need to develop