programme are regular walk breaks and a very long run/walk, which peaks at 26 to 29 miles. Pierce's programme emphasises faster running – speedwork, a tempo run and a faster long run – on three running days, plus two cross-training days. "The philosophy
muscles," says Bean, "so you don't want to fill it with anything solid. Energy bars and gels need to be broken down in the stomach, but drinks don't." Therefore, stick to sports drinks unless it's after running or on easy-paced runs or run/walks. Try (fat
