Triple 6 long run
Duration: 18 miles as a fast-finish long run.
Method: 6 miles at 60secs per mile slower than marathon pace; 6 miles at 30secs per mile slower than marathon pace; 6 miles at marathon pace.
Result: periods of faster running separated with periods of easier running or resting actually boosts your fitness more than another steady plod.
Sustained tempo run
Duration: 50 minutes.
Method: 10 minutes very easy running followed by 40 minutes of sustained effort at around 70% of maximum effort. Think of it as controlled discomfort.
Result: tempo running is unrivalled when it comes to developing speed endurance. The sustained ‘controlled discomfort’ teaches you to maintain a steady pace when the going gets tough.
Marathon pace mile repeats
Duration: 5 miles.
Method: 10 minutes easy warm-up, followed by 5 x 1 mile at marathon pace with 2 minutes of very slow running between each mile.
Result: a great way to get to grips with pace control.
