![]() ![]() The world of cross-training has expanded dramatically in recent years. What are the best cross-training exercises for runners? We recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk) and one or two cross-training days. Most beginner and intermediate runners should run no more than 4 to 6 days a week. How many 'rest days' should I have per week? Easy days can include rest days and cross-training days. What should I do on 'easy days'?Ī hard session should usually be followed by one or (even better) two easy day sessions. Please note there that long runs - even at an easy pace - are still a 'hard' day because of the amount of 'time on feet' that will fatigue your body and your muscles. More advanced runners can do three hard days if they're careful.Įach of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs. ![]() ![]() We recommend that most beginner and intermediate runners do just two hard days a week. To get a general idea of what you should be running each week, follow these basic rules: How often should I do 'hard days'? When it comes to putting this all together into a training plan, whether you're following one or building your own, it's important not to overdo your training. The important thing is building up the distance and training your body to keep going for however long your race is going to take you. But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs. In general, we believe that slower is better than faster. Because long runs are done at a relaxed pace, there's great latitude in how fast you actually run. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Long runs form the foundation of all marathon training programs - they build everything from your confidence to your discipline to your fat-burning. A good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s. Between the 800s, take a recovery jog that lasts as long as your 800s. Start with perhaps 4 x 800 and build up to 10 x 800. It should be noted that you shouldn't take this too seriously as a marathon race time predictor - but it's certainly a great workout.īart suggests doing Yasso 800s once a week as part of your marathon training. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. They're simple: if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:45, 3:29 or 4:11. Yasso 800s are an invention of Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. 4 strength moves to give you a faster race finish.4 training techniques to make you a faster runner.The calculator will automatically show what sorts of speeds you should run the different components of a training week at (though don't do them all in one week.!) It's very simple, just tap in a recent race time and press 'calculate'. Some times just feel better than others! However, as a very rough guide, it can be useful to know what to aim for - or what to slow down to - when you need it. It's really important to listen to your body and run on feel too. Of course, it should go without saying this is just a rough guide and can't take into account important other factors like hills, heat, how much sleep you've got and if you are well fuelled, so don't treat these numbers as a prescriptive guide. Using this calculator is another.īy telling us a recent race length and time, we'll calculate roughly how fast you should be running in each area of your training, to ensure you're training to your full potential. ![]() Training by heart rate is one good way of getting it right (see the links at the bottom of the page). Train too easy and you simply won't make the most of your potential - though hey, that's perfectly okay too! But if you do want to try and get faster and bust out some PBs, then you do also need to know how hard to push on hard sessions - and then how easy to take it on easy runs. Train too hard, and you'll probably burn out or get injured. ![]()
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