is for you. It’s the brainchild of Professor Jan Helgerud, from the Norwegian University of Science and Technology, who believes many runners struggle to maintain pace on race day because they don’t train enough at race-pace intensity. His solution: four reps
. Do one set of five to 10 reps.Build on it: Increase the weight over time until you reach the maximum you can lift two or three times for one set. Progress to three sets, aiming for five reps, then three reps, then one rep.
distance for running, whether you're doing a 5K or a marathon," says Minichiello. "Jess does very short speed reps and then 'over reps', where she runs further than the race distance.The short reps with long recoveries prime your body for quick bursts
this with some speed, you need to turn to interval training.In an ideal world, you'd be able to use your HRM for every kind of training, but it's less than perfect for short intervals. Imagine running 8 x 1-minute reps with three-minute recoveries. Unfortunately
Euros on day.ENTRIES TOLongford Marathon, Lower Main St, Longford, Co Longford, Rep of Ireland (00 353 43 24078)
Bent-Over RowRest your left knee and arm on a bench, bend your right elbow and lift a dumbbell straight up. Lower. Do 15 reps per arm.
Squats The twist: Lift one legStand with arms out in front of you. Extend your left leg in front of you and lower yourself into a squat. Pause, then slowly pushyourself up to standing. Check your knee doesn’t turn inward. Do three sets of 15 reps
to help boost your speed. You don’t have to try them all, but give some of them a go – especially if you want to shave a few seconds off PBs at all distances. And if you find one that you really like, just keep adapting it by adding reps or increasing
-12 reps.3. Press-up with arm liftWorks Your biceps, triceps, chest, shoulders and absHow? Lower into a press-up with your left palm on the ground and your right palm resting on the foam roller. Press up and lift the roller until it’s parallel to your chest
going to sabotage your efforts.The myth: Lift light weights with more reps to get tonedThe truth: Runners who want to look lean and toned often skip heavy barbells in favour of lighter weights with lots of repetitions. But that won’t give you
