a race rather than set a PB, your mile demands will be reduced.Rule #3 Tougher training, lower mileage. Tough track sessions, tempo runs and short repeats are harder to recover from than the same mileage volume, run easily. So when you add quality
of progression runs is that they increase the volume of your fast-paced miles without the added fatigue of a full-length quality workout. If you end two of your usual easy runs with 10 minutes at half-marathon pace, you've added 20 minutes of tempo work to your
for a sugar boost. Cox favours flapjacks as a high-density energy food, and using the juicer also helps: "Juicing veg, rather than eating it, means you end up with a higher number of calories in a smaller volume. And you can freeze the juice into 'shots
tempo pace. "This is about hitting target times while being in complete control," says McIlroy.IntervalsOf all training runs, intervals are the most potent for improving your fitness. Short, hard efforts increase the volume of oxygen-rich blood your
rate increases during a session even when you're holding a constant pace. It happens because the volume of blood in your system drops if fluid lost in sweat isn't replaced. Denser blood means more work for the heart, hence a gradually rising heart rate
Taylor. Eating your pre-workout or pre-race meal a few hours before is also key to keeping symptoms at bay. "A high concentration or volume in the gut slows down gastric emptying, meaning you will not only feel sick but the fuel and fluids consumed
there needs to be some element of higher volume involved."Gowans believes that there must be a conscious decision to pursue longer racing, and that the planning involved means elite athletes have chosen the race distance that best suits them.Age-group racing
that turns up the flavour volume in any dish that it's added to. It's also "One of the richest sources of flavonoids in the human diet," according to researchers at Cornell University in the US. Flavonoids are plant compounds that fight bacteria, viruses
finds it useful to compare training volumes and sessions year on year. You'll be able to pinpoint how you achieved a running milestone and plan your training to repeat previous success.
normally would but run them at your usual pace. Don’t increase the amount of rest days: the volume reduction should come from shorter, not fewer, runs. If you’re racing a 5K or 10K, reduce the length of your runs so your total mileage the week before race
