(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider
on track, with 400m jog recoveries) 7M steady pace run, untimed 8M inc repetitions: 3 x 3K (or 3 x 10 mins), with 5-min recoveries Rest or 4M, jogging only 5M easy with strides 20M. Set up some feeding stations where you can pick up carbohydrate drinks
of finishing training (if you can’t face a tuna sandwich, try a sports recovery drink), and brave the discomfort of cold baths and sport massage.If illness or injury interrupts your training, don’t play catch-up. If you’ve missed four weeks or more in the last
that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNERS WORLD, a good book, or an accredited coach at your local club, thats ideal. It will be a tried
Details page - you'll need to be logged in for this.Copyright © Runner's World 2007 IN THIS WEEK'S NEWSLETTER... A PB year ahead Reader stories New Garmin schedules This week's training adi Runs BEST POST-MARATHON RACES East Midlands North
or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace thats 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often
sneaky spurt of speed mid-race, whatever your paceAsk other runners...RW readers are some of the most supportive people in the world when it comes to training and racing. Whether you have a question about a specific race, a 'can I do it' question, or a
