, there are four main types of treatment:Pre-event massagePost-event massageMaintenance massageInjury treatmentPre-event The aim of a pre-event massage is to get the body and tissues ready for the race ahead. It will help you run the race in more focused way

did just one run. So you have a much more sustained pressure on adaptation.Also, by running doubles, especially after a hard workout, you’re training in a pre-fatigued state. Doing so allows you to access different muscle fibres that you might

and temperatures are mild.2. Warm upDo your normal pre-race warm-up, including some strides, so you’re ready to run hard from the beginning of the test.3. Start the testStart your test in lane one. Don’t go out too fast; you want to find the fastest pace you can

to 10 per cent for three weeks before taking a down week. Once you’re back to pre-break mileage or at a mileage you’ve comfortably handled in the recent past, alternate two up weeks with one down week. If you’re pushing into new territory, alternate one