-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot

Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan123-->In Weeks 1-4... you build your baseThe overall aim of the first four weeks is to train consistently and get

. "For Ironman Germany in 2006 and Ironman Switzerland in 2009, I obsessively looked at online course profiles and listened to banter about the races on the Runner's World forums. My training cycle loop has four climbs that matched those in the Ironman

heat with the humidity in the UK."Tim Don, 2006 ITU World Champion"At the 2005 World Championships in Japan I collapsed on the run through heat exhaustion. The lake was about 30°C, which I didn't take into consideration. Also, the bike was harder than I

. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot

in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

consistent, you can easily predict your expected 10-mile race pace. It should be about 12-15 seconds per mile slower than your 10K speed, provided the terrain, wind and temperature on the course are similar to conditions you encountered in your 10Ks.3. If you

at 60 per cent. That's 140 (working heart rate) x 0.6 (60 per cent) = 84, added to your resting heart rate (60) = 144.) Sit down with the marathon schedules pace key and calculate your targets in one go, so you don't have to reach for the calculator

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic