and burnout. Break the year into two or three macrocycles, each ending with a goal race followed by a week-long break. During that seven-day period, cross-train, rest and/or do light jogging (limit light jogs to four). Take one 14-day break every year

it by the percentages in the table (left). Once you have computed your results, you can begin to use the heart rate ranges in training and racing to ensure you’re working at the proper intensity. Repeat this test several times a year to track your lactate threshold

Marathon preparation means months of meticulous planning and diligent training to get you in peak condition. But if you don’t also have a precise plan for the race itself, you won’t get the best results from all that hard work. How should you warm