underperform because you under-race There are races, and there are races. "Even after 30 years of running and coaching, I still learn something from every race I compete in or attend," explains Trevor Muxlow, endurance coach at Notts AC. "This distinct
to Olympic athletes," says Sam Murphy, author of Marathon From Start to Finish (£12.99, A&C Black). “Taking the pressure off helps you peak when it really matters."BREAK IT: Sit down with your yearly race calendar and prioritise your races into 'A's, 'B
-littered trails. "On longer, hard runs, aim for a pace that's about 80 per cent of your race pace. When it comes to the speedier sessions – such as mile reps or intervals – aim for 110 per cent," says Frapwell. "As long as you're hitting faster than race pace, you
