Runners usually talk about muscles in terms of quads, glutes and hamstrings. Exercise physiologists, on the other hand, talk about muscles in terms of fast-twitch and slow-twitch fibres - which is one of the reasons why physiologists aren't invited

sessions every two to four weeks. Generally, these workouts are done at 3,000m pace (eight to 12 seconds per mile faster than 5K race pace). The pace is fast, so don't make these your first repeats of the season. Classic Six to eight lots of three minutes

will be replenished. Then hone that work by reducing total volume to boost muscle glycogen levels and immune function. But keep the intensity high in a few key sessions to recruit fast-twitch muscle fibres and to stay sharp physically and mentally. With this mix, you

will become proficient at running long, slow miles. My ultramarathoner friends often go on four- and five-hour slow runs, which prepare them for 50-mile-plus races but do little for their ability to smoke a fast 5K.Rule #5 Let your body adapt to increased

Sunday. Do what feels right.Saturday: 30-minute run followed by 4 x 100m strides After running easy for 30 minutes, do four 100m strides at your projected 5K race pace to simulate a strong finishing kick. The speed will wake up your fast-twitch muscle

Thinking back on my 2002 experiences, at times I was unable to run as fast as I wanted to due to the crush and the crowds. (Just b4 the 20 mile marker I was totally stopped from running by a line of walkers that spread across the entire road. Each

Hello, How fast is it? i.e how flat is flat, does anyone know the profile in feet?regards adrian Adrian, website says undulating - no route given. Join us on the other Princes Risborough thread So what does “undulating” mean in Princes Risborough

I’m about to start using an outdoor running track for intervals, and I’m just wondering if there are any “rules” for sharing the track with others?Also can anyone tell me difference in distance between a lap of the inside lane and outdside lane

by going faster than that, then you might as well do it in the slow lane.My biggest bugbear is drivers who moan about speed cameras.You don't have a god-given right to drive as fast as you like - obey the speed limit, and you won't get any fines or points

!FanksS Dont worry its not like a saturday morning down the local poolThey normaly have a stagered starteither in waves is 2 or 3 people in each lane starting together when they are done the next wave sartsor staring competitors at 1min intervals if you have