)Wed Mar 3 Steady run: 75 mins (approx 10M)Thurs Mar 4 30 mins Fartlek (+10mins wu & cd) (approx 7M)Fri Mar 5 restSat Mar 6 40 mins easy (approx 5M)Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial 7:30-min miling (3:15) 7:30-min miling (3:15) MILEAGE
through the plateaus that can occur with constant long-distance training," says McMillan. One of the biggest impacts training above 5K race pace will have on your running is on your technique. "You rarely see a miler showing poor form," says Rubio
100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning
the fact that rest is a vital component in any schedule. Yes, there has to be some training in which you get used to running while tired, but do this too often and you could break down.4. Race other distancesRaces are more fun than training and you can
, consult our race calendar and consider running one before your schedules start.Getty ImagesRule 3: Gradually build your specific enduranceThis is the ability to run longer and longer distances at marathon pace. It is a critical part of any successful
« Three weeks to goThe hard work is now behind you. You’ve finished the final long run and you should be easing back on the intensity of the mid-week runs. Rest truly replaces training as the most important element of your preparations, and race
Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly
Q I’ve been running for a couple of years and I’m now quite used to doing 10Ks (my PB is 48 minutes). I’m seriously considering trying a half-marathon, but I don’t know what time to aim for and I’m wondering whether I should do an intermediate
improvements is all about the overall mixture - how you put long runs, speedwork, tempo sessions, rest and warm-up races together. The single most important session though is the long, slow steady run.Q. I was hoping for a sub-4:00 marathon but have been
at a time, repeated several times with a couple of minutes recovery, to maintain quality.6. Race over shorterdistancesThe best way to race faster on the track is to race more on the track. But you dont have to run endless mile races; indeed, it makes
