programme are regular walk breaks and a very long run/walk, which peaks at 26 to 29 miles. Pierce's programme emphasises faster running – speedwork, a tempo run and a faster long run – on three running days, plus two cross-training days. "The philosophy
: "Hills are speedwork in disguise" Frank ShorterThe Fear: Hitting the WallThe Fix: Go Round it"Energy gels didn't exist when I was racing in the 1980s," says Rainsberger, "so runners were falling apart all the time. The body runs out of stored glycogen
severely reduce immune function," says immunology specialist Dr Laura Stewart. "One of the best ways to reduce the risk of upper respiratory tract infections is to be sure you aren't overtraining. Moderate exercise reduces this risk, but speedwork, long
speedwork is full of sudden accelerations, try to save this session for a cool time of day."You lose up to two litres of fluid per hour when you run hard in the heat," says Brantly, adding that you're losing fluids even if you don't appear to be sweating
long runs that exceed three and a half hours, because they are too debilitating physically. The only time when it's better to train by distance is when you're doing speedwork on the track. Do a dress rehearsal Treat one of your longest runs
