sessions, both run at the same pace. Begin with a one- to two-mile warm-up and a few strides, and finish with a one- to two-mile cool-down.Tempo RunsIts no accident that most hard work-outs performed by Kenyan runners are variations on the tempo run. Take
from feeling sluggish during your evening intervals or tempos.Top Off MileageIt's not necessary to do doubles on your long-run days, but on occasion it's fine - especially if you're trying to boost overall mileage. Follow the extra-long effort with a
below represent a continuum progressing from moderate to maximum intensity. As you move from tempo runs to long intervals to repetitions to sprints, you increase the percentage of fast-twitch fibres used. You recruit more fast-twitch IIa fibres during
intensity, you avoid over-racing. Another option: make them part of a long run, or your weekly tempo or speed session. You could do mile repeats (alternate between a hard and easy mile in 5K or 10K) or a negative split workout (run the first half easy
more likely to end up in rehab instead of on the starting line.Tuesday: Tempo run for the number of minutes it will take you to race the 5K If you estimate that you'll be able to race the 5K in about 20 minutes, do a 20-minute tempo run along with a one
pace your first week back, then the same at 5K pace4 Log a weekly tempo run of 20 minutes at a pace 20 seconds slower than 10K paceReduce Ten days before a race...1 Reduce weekly mileage by 50 per cent2 Run 75 per cent of the distance of your normal
to a tempo run)4 x 5 minutes hard (but not all-out) with three-minute recoveries3 x 10 minutes at a comfortable to hard effort with five-minute recoveries30 seconds hard, 30 seconds easy for 30 minutes8 x 2 minutes all-out with three-minute recoveries
maintain a high level of training throughout the winter months - without saying goodbye to speedwork, tempo runs, or long runs. You just need to be a little more flexible and creative with your running regime, keep safe and dress well.Season's fleetings
, the possibilities are endless for those who want to get faster. Just think: novice runners completed a marathon, training only four days a week. If you add another day or two of running, mix in a weekly tempo run and liven things up with some mile repetitions what
a race rather than set a PB, your mile demands will be reduced.Rule #3 Tougher training, lower mileage. Tough track sessions, tempo runs and short repeats are harder to recover from than the same mileage volume, run easily. So when you add quality
