eight and 10 miles, two speed or strength sessions and one run of three to five miles. You should be resting at least two days in the week. For people following faster schedules who previously ran six or seven days a week, keep to a maximum of five
. “This follows the rule of specificity - simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-metre strides after one or two work-outs just to help you stay smooth and loose.Weekday short runs should
If you're running a marathon this spring, you're about to enter the most critical – and difficult – four weeks of training, when 1) your weekly mileage is at its peak; 2) your motivation may be flagging; and 3) you're most likely to get sidelined
– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper
inspired the trend in 1954 with epic sessions like 10 x 200 metres followed by 50 x 400 metres – a combined 13.67 miles of speedwork. Ambitious runners the world over have aspired to that imposing standard ever since, in a quest for that elusive PB
