Who among us hasn't marvelled at Paul Tergat's speed in the marathon or Lance Armstrong's power in the Alps? What we're really admiring - from a scientific viewpoint, anyway - is these mega-athletes' VO2 max, one of the best indicators of aerobic
intensity, you avoid over-racing. Another option: make them part of a long run, or your weekly tempo or speed session. You could do mile repeats (alternate between a hard and easy mile in 5K or 10K) or a negative split workout (run the first half easy
It's unlikely that your club will hire a gritter lorry if its Tartan track succumbs to black ice, but speedwork doesn't necessarily mean a track session. You can take some of your favourite track sessions on to the road. In general, this means running for time
in a long run.To make sure your fast-twitch fibres are there for you whether you're pushing the pace in a 5K or slogging through the last few miles of a marathon, you need to include a mix of faster sessions in your training every week. The sessions
UAN: 157 Article type:col--In the spring of 1971, two Finnish runners trained in the mountains around Provo, Utah. Although they trained there for only one year, Pekka Vasala and Lasse Viren became famous for their incredibly tough fartlek sessions
of Medical Science for Sport and Exercise showed that speed at lactate threshold is the best physiological predictor of distance-running performance. Indeed, Frank Shorter, the 1972 Olympic marathon champion was said to have had a modestly high VO2max
-tuning speed with rest. The strategy works because if you sustain a high training volume for too long, you'll fatigue. But if you reduce volume for an extended period of time, your fitness will begin to erode. Thus, to continuously race well, you must return
SundayAM: 4 miles (easy) PM: RestEd Eyestone is an exercise physiologist and two-time Olympic marathon runner
training and racing.Thursday: 2 x 800m at goal race pace, with equal time jog recovery between The goal is to run a mile's worth of distance at the pace you think you'll be able to maintain on race day. This short session will help you determine what your
