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Lead Stories: Tuesday, October 7, 2008

Stuck in a rut? …
How to run a fast 5K

Posted May 22nd, 2007 at 3:39 PM by Bridget Sullivan

Section: Running & Training, Training Tips, Health & Fitness, Exercise

We all know this runner: she runs like a metronome day in and day out. Whether she is training, racing, or recovering, she monotonously and consistently runs the same pace. While there is nothing wrong with this training method (you are running, after all!), it will not help you elevate your training or run your fastest 5K.

I should know: I used to be that girl. The word “speed” did not enter into my lexicon until I got fed up with clocking the same time over and over again. If you’ve been running for a few months or a few years and you are finally ready for a 5K breakthrough, then you need to familiarize yourself with the following terms:

Read the rest of this entry at our partner site: HerActiveLife.com

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Endurance training techniques for runners of all levels

Posted January 5th, 2007 at 12:00 PM by Emily Hoskins

Section: Running & Training, Training Tips

Unlike many recreational activities, training for a marathon is serious business. If you fail to train properly you not only run the risk of not finishing, but you could seriously injure yourself.

There are several types of endurance training out there, so finding the right one for your personal goals and needs is crucial. The types of aerobic endurance training differ in duration, frequency, and intensity which will lead to different physiological adaptations within the body that improve your overall fitness level.
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Ultimate speed workout for marathon training

Posted November 14th, 2006 at 7:00 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

I think the consensus of most experienced marathoners is that a balanced training program that includes a mix of lactate threshold (LT), hill training, VO2max, anaerobic, and marathon pace (MP) sessions is the best way to improve and optimize marathon performance.

Most also agree that the emphasis in such a program should be on LT and hill work, although a growing number also advocate extensive MP training. Except for novice programs, most “cookbook” marathon training programs include all of the above in one form or another and to one extent or another. In fact, most training programs for distances shorter than the marathon also include the same “speedwork” ingredients, except for MP runs, but the mix of them changes for the shorter distances.

However, I believe there is a specific “speed workout” that is superior to all of the above. It provides more training benefit, with little or no additional risk of injury, than the “standard” speed workouts. Run correctly, it is a “balanced” workout within itself that includes all of the speedwork elements, except for MP running. And it is much more fun than any of the other speed training workouts.

So, what is this “ultimate” speed workout? It’s 10k racing. Not 5k racing. Not half marathon racing. But, specifically, 10k racing. Read the rest of this entry »

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