Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows
to work out the best footing, slow down and keep your stride quite short for better balance.What to expectYour muscles and tendons must continuously adjust when running on uneven surfaces, so it's common to feel some soreness in your ankles, calf muscles
to keep them there and prevent collapse on impact.KneesPush your knees forwards and up high. This will generate more power, encourage a longer stride and cover more distance.FeetWhen the foot is coming towards the ground, lift the toes up towards
athletes even faster. Developed at Puma’s Faas Lab in Jamaica, the gimmick-free lightweight stability trainer includes a unique ‘catch and release’ system, which guides the foot into a neutral position and leads to a more biomechanically efficient stride
aims to encourage athletes to land on their forefoot, creating a falling-forward style, which helps reduce braking forces and speeds you up. By contrast, landing on your heels (how most people run) encourages a leaning-back and over-striding style
close to race day - something may not agree with you and you could end up with some digestive issues that put you off your stride for race day or, worse, mean you have to pull out of the race. So all experimenting should be done during training; also
med/2 med-hard) Sun Rest WEEK FOUR Mon 2 - 4M Tue 4M, then 6 x 100m strides Wed Rest Thu 5M, then 4 x 200m at 5K pace Fri 2 - 4M Sat Rest Sun 5M raceWEEK FIVE Mon 2 - 4M Tue 5 - 6M, then 6 x 200m at 5K pace Wed Rest Thu 4 x
or energetic may leave you tired on the big day. Mon Tue Wed Thu Fri Sat SunWEEK 1 5M easy 7M steady 4 x 1200m (or 4 x 4 mins), with 3-min recoveries. Warm down 6M easy Rest or 3M jog 6-8M steady, inc a few strides 8-10M easyWEEK 2 5M easy 7M hilly run
he also knows a fair amount about the human side of running. And his research consistently points to one simple conclusion: to run faster, you need to apply more force more quickly with each stride. This will increase your stride length while you
changing terrain means that each foot placement is subtly different, so you don't tend to develop the repetitive injuries experienced on roads."The ascents will make you more powerful and the descents are just as useful: the balance and stride
