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The run-walk method: a crutch or a smart strategy?
Run-walk, popularised by Jeff Galloway, alternates fixed running and walking segments from the start of a run, rather…
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- 8 hours, 9 minutes ago
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Should you change your running form or foot strike?
Running form gets a lot of attention online, especially foot strike. The evidence suggests that most runners…
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- 8 hours, 10 minutes ago
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Running cadence: is 180 steps per minute a real target?
The number 180 steps per minute is widely quoted as the ideal cadence. It comes from observations of elite runners at…
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- 8 hours, 10 minutes ago
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Detraining: how quickly do you lose fitness after a break?
Illness, injury, holidays or life events interrupt training. The good news is that fitness fades more slowly than most…
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- 8 hours, 10 minutes ago
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Cardiac drift on long runs: what is your heart rate telling you?
During long steady sessions, heart rate often creeps upward even though pace or power stays the same. This is called…
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- 8 hours, 11 minutes ago
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Block periodisation: does it suit amateur endurance athletes?
Block periodisation concentrates training on one or two qualities for a few weeks at a time, instead of developing…
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- 8 hours, 11 minutes ago
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Two hard days a week: how do you arrange the rest of the microcycle?
A microcycle is the short repeating pattern of training, usually one week. For most amateur endurance athletes, two…
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- 8 hours, 12 minutes ago
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Fartlek: structured session or truly run by feel?
Fartlek, Swedish for "speed play", mixes faster and easier running within one continuous run. Its strength is…
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- 8 hours, 12 minutes ago
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Cruise intervals or a continuous tempo: which is better?
Threshold work does not have to be one continuous block. Cruise intervals, a format popularised by Jack Daniels, split…
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- 8 hours, 12 minutes ago
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Tempo runs: how long and how hard should they be?
The tempo run is one of the most useful sessions for distance runners, but the term means different things to different…
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- 8 hours, 13 minutes ago
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Short intervals like 30/30s: are they as good as long reps?
Short on/off intervals such as 30 seconds hard and 30 seconds easy are an alternative to long reps. They let you run…
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- 8 hours, 13 minutes ago
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4×4 minutes or 5x1000m: which VO2max interval format do you use?
Long intervals are the classic way to spend time close to VO2max. The two formats below are popular, and both work if…
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- 8 hours, 13 minutes ago
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Running a negative split
Great in theory, hard on race day when adrenaline kicks in. What works for many people: Start the first 5 km 5-10…
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- 22 hours, 20 minutes ago
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Brick sessions: why does running off the bike feel so bad?
Getting off the bike with "jelly legs" is the classic triathlon experience. For the first kilometre or two your pace…
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- 1 day, 14 hours ago
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How do you warm up for a race?
It depends on the distance. 5K and 10K: a longer warm-up, 10-20 minutes easy plus a few strides at race pace Half…
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- 1 day, 19 hours ago
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The run-walk method: a crutch or a smart strategy?
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