Running
Good hill running technique means running by effort, not pace. On climbs, let your pace drop, shorten your stride and keep your cadence quick. On descents, stay relaxed, lean slightly forward and control your speed, because downhill running loads your muscles far harder than your heart rate suggests. Uphill and downhill are separate skills, and they need separate training.
A sub-3 marathon means averaging 4:15 per kilometre (6:51 per mile) for 42.2 km. Most runners who achieve it can already run around 18:45 for 5 km, 39:00 for 10 km and 1:25 for the half marathon, peak at 70–110 km a week and take in 60–90 g of carbohydrate per hour on race day. Below are the numbers, the sessions and the fuelling plan that make sub-3 marathon training realistic rather than hopeful.
Every runner has heard the term thrown around, but most couldn't explain what lactate threshold actually is, let alone how to train it properly. It's one of the most misunderstood and most misused paces in the sport — runners either avoid it entirely or run it so hard it stops doing what it's meant to do.
Five proven interval sessions for runners and triathletes, from VO2max repeats to threshold work, with exact pacing, recovery times and when to use each.
Asphalt, trail, track or treadmill? Learn which running surface suits your goals and how mixing surfaces can improve performance and reduce injury risk.
