The fastest races are run with even splits: world records reveal that, statistically, fast, steady speed yields the best performances. Yet some races demand a tactical rather than time-trial approach, where occasional and well-timed bursts of speed
be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial. Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 4 x 600m, 400m jog (5M total) 5K 55 mins 8
will cheerfully devote hour after punishing hour of their lives training to improve their power, while almost completely ignoring the possibility of reducing air resistance. Multiple British Time Trial Cycle champion Michael Hutchinson was different. Realising
, that most triathletes will cheerfully devote hour after punishing hour of their lives training to improve their power, while almost completely ignoring the possibility of reducing air resistance. Multiple British Time Trial Cycle champion Michael
You need more than one-off snapshots of your fitness levels to assess your progress properly. Races and time trials are reasonable guides to how things are developing, but they vary too much to be really useful. Races also rely on maximal effort
The last year has been transformative for Scott Overall. This time last year he was working part-time in a sports shop and contemplating his debut marathon. Fast forward to September 2011 and the plucky Londoner had jaws dropping with his fifth
to maintain your fitness and have some fun. Scenic cyclosportives (long-distance bike events) abound at this time of year. Alternatively, you could enter an adventure race or improve your personal best in a bike time trial or running race. Dusting off your
, to the whacky and the wonderful, our Reader’s Races chart brings you news of all the fixtures that have been creating a stir among UK running circles over the past twelve months. Large-scale city marathon or scenic short-distance sprint, weekly time trial
for this level of effort; you'll find yourself thinking, "I can do this for a while, but if I go any harder, I'm going to tire out quickly." It lies close to your 20-40K time-trial power/effort, or 10K run pace/effort.Your goal is to remain under this level
you need if you've set your sights on a time trial or are diving into a triathlon. "The biggest mistake people make is setting up their aerobars without adjusting their bike fit," says Dan Smith, of LifeSport Coaching in Victoria, British Columbia
