Write down your goals. For example, you may aim to train for six half-hour sessions a week in your first month back after injury. Your plan should depend on your existing fitness level and the workload you think you can maintain. It should go without saying
and looking for a swim time of around 1:20 on the day. Cycling has been a great experience but if you thought marathon training took time then try fitting in six-hour training rides!Another positive outcome of entering Ironman Switzerland is that I've joined a
on next. Weeks 14 - 15Kim says: I am in ‘panic-just-want-to-get-to-the-start’ mode now. I had planned my 20 mile long run, but at 18.5 miles it turned out to be my worst run of the year. I walked loads, hated every minute and felt sick. I'm forgetting
suggest interval distances, times and recoveries. And if you cross-train, you can keep records and follow separate plans for different activities. You can also periodically use the software to perform automatic Conconi tests to reassess your thresholds
. Keep your heart rate 10 to 15 beats per minute lower than your normal training heart rate. On recovery days, make plans to run with someone who is generally slower than you. Hold back and let them take the lead during the entire run. If all else fails
to go. He won, clocking a British and European indoor 5000m record of 13:10.60 in the process. Plan aheadAccording to Farah, it was his adherence to a pacing plan that put him in a position to make history: "We had a plan going into the race. We wanted
to go. He won, clocking a British and European indoor 5000m record of 13:10.60 in the process. Plan aheadAccording to Farah, it was his adherence to a pacing plan that put him in a position to make history: "We had a plan going into the race. We
't just about running longer - it's also about being able to hold a slightly faster pace.BESTComplete 15-16 miles, with the first 12 miles at an easy pace and the last 3-4 miles at tempo pace (about 10K race pace or slightly faster).
.Q. What are your race plans in 2011?A. This will be my last race of 2010. I'll have a short break after the race then start training for races next year. I'm hoping to run the World Championships next year and qualify for the Olympics. I've already
: "I felt in control, like I could always manage another step."Strategy 2: Goal SettingTell yourself what you intend to do and how well you intend to do it. We asked runners to pick two goal strategies such as: "I plan to focus on the rhythm of my
