Most top track middle-distance runners tend to reach their peak between their fourth and seventh race of the season, and track world records are more likely to be set in July than May. For them, the best way of training is to race the distance
track sessions do just that. They should be your last quality session before a 5K, 10K, half-marathon or marathon. Do your workout on Monday or Tuesday during the week of a Saturday or Sunday race. Start with 10 to 15 minutes of easy running, light
4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16The best feeling in the world - two weeks post-race:Week 17 | Week 18
at a brisk pace, timed. Warm down 5M easy Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) Rest 3-5M easy 13M, starting slowly, finishing fasterWeek 5 5M easy 7M run to a hill, then 12 x 30 secs uphill
competing in this year's race.To help them achieve their targets, triathlon coach Ralph Hydes will be offering them advice and tips on the Runner's World forums. (There's more about Ralph below.)His advice to them will work for you, too - and you're welcome
ll be racing in are comfortably worn in the same goes for your vest, shorts and socks. Eat a familiar breakfast that you know you can run on, and if youre not sure about how early to eat it, do your experimenting well before race day (most runners need two
that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNERS WORLD, a good book, or an accredited coach at your local club, thats ideal. It will be a tried
