Spring
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.
Laktattröskeln är ett av de mest missförstådda tempona inom uthållighetsidrott. Lär dig vad det faktiskt innebär, hur du uppskattar den och hur du tränar upp den på rätt sätt.
Steg-för-steg guide för nutrition och tävlingsstrategi inför UTMB — banrekognosering, tempo, kolhydratmål och nutrition under loppet.
Five proven interval sessions for runners and triathletes, from VO2max repeats to threshold work, with exact pacing, recovery times and when to use each.
