session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long
week.1. If it's tough enough for the pros, it's good enough for you"Both sessions here address pace. In a race we need to control our pace and know what paces we can perform at. The difficult discipline is swimming. In a race we cannot keep looking
without having to think was great its amazing how much confidence you gain from placing a tick over a date and training session. I also got a big boost from doing the races that the schedules prescribed. It makes a big difference when you can see
as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average
two to three weeks.GOAL NAIL A PB:Training for a time target takes both a physical and a mental toll. Substituting the occasional speed session with a fartlek run releases you from the chore of hitting your splits. Fartleks also allow you to practise
viewThe typical endurance session is the long or 'over distance' workout. Tackling sessions longer than race distance, or longer than you are accustomed to, helps you physically and mentally.One long training session in each discipline per week
sessions work in training for longer distances. I train up to 90 miles a week with two speed sessions, three tempo runs and one long slow run of up to 26 miles, and so far my only injury has been a strained MCL (knee) from landing badly on a rock on a race
nasty deadline, stress hampers your recovery, so give yourself more rest so you're ready for the next training session. Dita knows that travelling takes a toll, so she builds extra rest into her programme when she journeys to a race.
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon REST DAY REST DAY REST DAY REST DAY Tue RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 5-6 x 800m with 200m jog recoveries) RUN 1M easy, 3-4M
pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once
