Endurance training

Cross-training

in Base endurance training

Cross-training: Can runners pedal their way to faster 5K times? ‘Cross-training’ – attempting to improve your performance in your prime sport by practising a separate activity – was very popular for a time during the 1980s and now seems ready to make a second big splash in the athletic world. Several recent studies have shown,... MORE

Aerobic capacity: how to boost oxygen uptake

in Base endurance training

Endurance coach Olaf Astrand states that maximum oxygen uptake can be improved by up to 20% if a work rate of above 80% is achieved Endurance coach Olaf Astrand tends to work by duration of running rather than by distance and time. For example, he discovered that no other middle-distance race produced more lactic acid... MORE

10k training

in Base endurance training

What does science have to say about the right training programme for the 10K? The arrival of spring no doubt means you’ll be running 10k races more frequently. You’d like to do as well as possible, but trimming your 10k times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions... MORE

Practical training

in Base endurance training

Two workouts that will help you pack more punch with your race pace – even at age 56 Recently, Lyle Swanson of Manchester wrote to PP, setting us the following poser: ‘When you give training tips for improving speed and endurance, you should also consider the older runner. I’m 56 years old and my running... MORE

Running research

in Base endurance training

Don’t tell Chancellor Brown, but the economy is improving If you’re a runner, are you concerned about how to improve your economy? If so, you can literally breathe easily: new research from Odense University in Denmark shows you a straight-forward way to do it – and reveals a surprising mechanism by which economy improves. In... MORE

Training to Win

in Base endurance training

To win, you must prepare yourself to be the winner – not simply to “do my best” Winning an event depends as much on the opposition as it does on you, but you cannot do anything about them – the only one you can do anything about is yourself. As a coach I continually see... MORE

Winning: part 1

in Base endurance training

If you want to reach your peak level of performance and be a winner, especially in an endurance sport, you must accomplish five critical tasks: Maximise your aerobic capacity (V02max) so that more energy is available to sustain your exercise Raise your lactate threshold as high as possible, so that intense efforts can be maintained... MORE

Aerobic training

in Base endurance training

Do the young respond more effectively to aerobic training? Don’t you believe it. We hear it all the time: old people can’t respond to training as young people do. After all, muscles somehow lose their ability to adapt. In fact, after the age of 60, they’re struggling just to stay alive and keep their connections... MORE


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