.The IAAF has established that record-eligible courses can't drop more than one metre per kilometre, or 130ft over the length of a marathon and Boston's course falls 480ft. On the surface, the IAAF rule makes sense. To allow world records on steep downhill
times. Once or twice a week, you can also do five minutes of single-leg hops, two-legged bounding, and high-knee skipping, all on a soft surface such as grass or packed earth.Plan Six – Run longer tempo runsWe admire runners who refuse to give up
