out of your back door tomorrow, or youre more likely to end up limping to the physios couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer
. Enter races, but run them as long runs or as part of your long run. As long as you run at training pace, it’ll teach you to run in a race environment, practice taking drinks and getting used to standing on a start line.Q. I try to do speed work, but I
time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need
Sam is one of the UK's leading fitness experts, and a keen runner. She has completed 15 marathons (with a PB of 3:22) and the Himalayan 100 Mile Race among numerous others.In addition to her first class degree in Sport and Exercise Science, Sam is a
in for regular massages is worthwhile. It’s only regular visits to the osteopath, physio and sports therapist, together with more stretching, core and weights work, that has kept me training and able to race regularly.7. Train smarter as you ageAs you get older
cross-training in the meantime, seeing a physio weekly and I hope to be almost pain-free by race day. How much should I adjust my target time and my starting pace? Pingu1874A. It's difficult to quantify, as it will affect runners differently depending
