. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, youre in long-run territory. Thats the point where the psychological and physiological changes start to take place
Andy Dixon, Editor-in-ChiefRunner since: 2007Biggest running achievement in 2011: Achieving a new marathon PB (3:08:33) at Boston in April. I trained hard for four months, gave up booze and organised weekends around long runs, so it was nice when
one minute and walk one minute for half an hour," says Galloway. The next week, increase your run/walk ratio to 2:1 and continue building it at a comfortable rate. Plan Your RouteWhile you adjust to running outside, reward yourself by taking
The chances are, when you started running, your goal was simple - run more, walk less. Inevitably, as you progress, you expect more from yourself. But some runners avoid stepping up the intensity, citing a range of anxieties. Here's how to free
of 10 miles in January, 12-13 in February and 15 in March, while the sub-3:30 crowd should be doing regular runs of 15 miles in February and aiming to run 18-20 in their longest runs in March. As for the sub-three brigade, if you can make your five
is called a transition run. It doesn't have to be long - 10 minutes will suffice - because it's the transition from cycling to running that you're working on. For runners, a second advantage of incorporating transition runs into your triathlon training
Can you run? Of course you can. It's a natural activity. But running well requires a blend of endurance, strength, coordination, flexibility and balance. And these are all attributes that a modern lifestyle does its best to compromise. While our
products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can
it all or choking, I probably don't need the water. For longer races I usually stop drinking a couple of hours before the race, then have a bottle of isotonic drink within 10-15 minutes of the start. This means it doesn't have time to end up in my bladder
’re going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo paceGoal: 5K to 10K Run three easy miles, followed by two repeats of two
