5K pace with one-minute recoveries. Or, one of my favourites, run four times two minutes at around 5K pace with 90-second recoveries. Do a two- to four-minute warm-up first and a similar cool-down afterwards.3 Get an unexpected bonus! You don’t just

of time, but it would have been nice to have run the second faster than the first.Racing lesson Never underestimate the value of recovery. A good rule of thumb is to take one day of rest – that can include easy exercise – for every mile raced, so for a

cycle + 5 minutes run]. Cool down: 5 minutes easy jog CYCLE Warm up: 8 x 50m progressively quicker. Main: 4 x 50m close to maximum effort with a full minute recovery between efforts, then 400m time trial, then after recovering 10 x 50m alternating

and backed off his training a little this week. We've added a few extra rest days to his schedule and swapped in recovery runs to ease him back gently. Having focused on getting enough sleep and good nutrition too, hopefully he'll be able to enjoy another

. If everyone else increased their mileage by 10 per cent per week, then I’d increase mine by 20 per cent. Eventually, I learned that improvement comes when you learn to balance effort and recovery. Now I know that I need to mix lots of easy-run days around my

performance and keep injury and boredom at bay, then variety and recovery should be the linchpin of your training and racing. It’s also valuable to decide what, for you, are going to be the three or four most important races of the year. This not only helps

recovery meal will help fuel your morning at work, preventing post-run fatigue. Eat within an hour of your training and be sure to include both carbohydrate and protein. Here are some options:A fruit smoothie made with a tablespoon of protein powder

cent solution. Mid-race treats are great, but avoid too much fat – it’s hard to digest. Consider a carbo/protein recovery drink at transitions in long races; it’ll help your muscles survive. They’re a bit heavy to drink before a run, but fine before a

should have minimum impact on her training, Anderson scheduled Neale’s rest days for when she flew, with the days immediately following for recovery runs, to allow for jet lag. As far as she has come, Neale knows there is a long way to go if she

/loading days etc.)Mike Gratton That is the current thinking. It is also why it is necessary to boost carbo intake after runs over 90 mins to gain quick recovery. I'm personally dubious about the merits of achieving carbo-boosting simply from liquid