easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides
. More than this and the risk of injury and excessive tiredness far outweigh the small gains available, particularly in running.Take your timeIt's better to have time goals than distance goals for these sessions, to avoid the temptation to race throughout
sessions to prepare for the race. If youre a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace
. "Running at mile race pace or faster is hard work. The body strives to find a more efficient manner when it's asked to run at these paces on a regular basis. Form improvements are also a result of the strides, accelerations and fast finishes that are all a
Just imagine a world without aerodynamics - there would be no flight, cars would be square and humans would fall over in a gust of wind. Formula One races would take days. That got us thinking. Racing cars have evolved to optimise speed in every
marathon race pace OR 13 minutes above marathon pace• 5 minutes easy jogFive top tips for time efficiency1 Divide your timeCycle at weekends, run and swim in the week. In most cases you are more likely to improve your cycling by doing two high-quality rides
when the gun goes or the clock starts.Run an even pace"Unless you are in a highly tactical scenario, running an even pace is the best policy," says Bandu. "It uses energy in a more efficient way. And it's pretty soul-destroying if it becomes harder
Fartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning 'speed play'] are a good way of improving your pace and replicating the surges you would expect during a race. Beginners tend to run at the same
and teaches your body to run more efficiently. Playtime: 100-strides fartlek. Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard for 20 strides, then recover with 20 strides. Work your
