carbohydrate and 30 per cent protein (eg a tuna sandwich, or a specialist recovery drink) is the best way of giving your muscles the nutrients they need to minimise post-race damage and soreness. Also, keep drinking water or rehydration drink throughout
and cycle the next day. Follow this pattern and you'll become faster at individual events that include recovery between disciplines. To excel in triathlon and duathlon, you need to train more specifically and simulate swim-to-bike, bike-to-run or run
Standfirst: 10 keys to running 10 miles betterAuthor: Owen AndersonPics:Issue date: racing secrets bookletKeywords:BY OWEN ANDERSONuan93-->1. A 10-mile race is the best predictor of your fitness level, because you run the race at lactate threshold
Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords: uan106-->The half-marathon is Britains most popular race distance, usually representing around 10 of the top 20 races in Runners Worlds Races of the Year. The event requires a
edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from
day'. When his father died, raising money for the hospital where he had been cared for was the incentive Stuart needed to apply for the 2000 event. He completed the race in 4:12, off the back of a training regime that he describes as "just going out
Every good marathon-training plan should ‘taper’ during the final two or three weeks. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counter-intuitive. "So many
Running less in the weeks prior to a race is scientifically proven to lead to better performances. Known as tapering, this period of decreased training allows your mind and body time to recover from months of hard training so they are in prime
© Getty Images The two Olympic marathons held last August in Beijing were literally races for the ages. Kenya's Samuel Wanjiru, then 21, broke more than an Olympic record with his 2:06:32 win; he crushed long-held conventional
This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent
