not exceed four miles.Your longest weekday run should be six to 10 miles.Your weekend long run (one week before the race) should be eight to 10 miles. Any longer and your muscles may not be able to fully recover before the race.Mental Preparations “Set
inspired the trend in 1954 with epic sessions like 10 x 200 metres followed by 50 x 400 metres – a combined 13.67 miles of speedwork. Ambitious runners the world over have aspired to that imposing standard ever since, in a quest for that elusive PB
– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper
