're strong enough to cope with the training. Working at least one strength training session into your weekly schedule pays real dividends, in terms of improved performance, greater endurance and faster overall speed - but it also ensures that you'll spend
, in which a group of runners added only one thing to their usual training: a weekly, 20-minute continuous run completed at a pace which was about 10-12 seconds per mile slower than 10K race speed. In just a little over three months, these 20-minute sessions
Q After running a sub-3:00 marathon in my mid-30s, I spent the next 17 years running only occasionally. But last year, to celebrate my 50th, I returned to serious training for the Flora London Marathon. I finished in 3:28, and this has got me
at the weekend when you have more time. Weekdays are ideal for shorter runs - say, Tuesday and Thursday. If you're doing speed workouts, it's essential to take a rest day before and after these sessions to rest and recover.When to rest upWhile you don't have
1. The TI method of instruction engages the whole body, rather than offering a more conventional focus on kicking and pulling above everything else.2. It requires you to first master foundation skills before anything else: posture and alignment
continuous running as follows:• 13 minutes at 25 beats per minute below marathon race pace OR 13 minutes easy• 13 minutes at 20 beats per minute below marathon race pace OR 13 minutes steady• 13 minutes at 15 beats per minute below marathon race pace OR 13
Sports timepieces have come a long way since the digital stopwatches of the early 1980s. Top-of-the-range speed and distance models are not within everybody's price range, so what are the features you should look for in a mid-range version
after long rides.At a cool £2,995 from selected retailers (John Lewis, Harrods, Selfridges), the powerBIKE™ is a big spend, especially when Lars recommends using it for a maximum of three 30 minute sessions a week.Could it transform my bike training
session (after warming up and stretching). It only takes an extra 10-15 minutes to do the following exercises, and you will certainly feel the benefits. First, run 40-50 metres with a slightly exaggerated stride. Jog back, and repeat three more times. Next
fortnight with your normal faster-than-mile-pace sessions. Try 8-12 x 1 minute up a hill that is relatively tough without being hands-on-knees steep.Downhill stridesQuickening your stride rate will increase your speed, though you need to do it safely. Run
