. They’re about controlling hard efforts and spreading your energy evenly over a set distance or time, just like you would in a perfect race. Warm up and warm down Before each session, jog for at least 8-10 minutes to raise your blood temperature
. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a
to indicate when you should change pace; otherwise, you can just glance at your watch periodically to keep track of when its time to change.3. HillsWarm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up
Remember these 10 tips when you start adding the fast stuff to your running programme:1. Graduate from basic training If youre a novice runner, you need at least three to four months of building up before starting speedwork. Meaning? You should
at five per cent) and reduce your recovery to three or four minutes.Benefit Conditions you to attack on hills and makes you an explosive hill runner.Bounding up HillsAfter a thorough warm-up, ‘bound’ up the same hill you use for your intervals. As you run
to seven miles every three to four weeks. Apply this same principle to increases in speed. 3. Warm up, cool down Warm-ups let your body gradually adjust to the exercise, preparing you for the harder work to come and actually making the session easier. Five
the time I say I’m working? Can I really not get up any earlier? Do I have to potter around the shops during my lunch hour? Between one o’clock and two the RUNNER’S WORLD office is deserted, as most days we use our lunch hour to run. Once we’re back
running in this way in training before. Do you have any thoughts on the matter?Mike Gratton I would look to the sprint coaches to get some simple sprint drills to help with your running style and form. You can introduce these into your warm-up: things like
the idea of running the same road race every year. Or you could run one marathon a year, every year. Or you could 'collect' marathons by racing a different one each year.Establish a pre-run routineYou warm up at the start of a race and at the beginning of a
of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the training forum. TRAINING: GENERALGeneralCross-country and trail running - how
