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
with the injury demons by increasing weekly mileage by no more than 10 per cent, separating long runs, tempo runs and speed workouts by at least 48 hours, and understanding that more isn't always more. "There is evidence that clocking over 45 miles weekly can
). Programme your MP3 player to play laid-back music for most of the way to restrain your pace, then up-tempo hits in the last hour to propel you home when you need the lift. This is just a test Let's say you run a race as a test of fitness in the midst
