Structured Training, with Variety

• “Apply the three R’s: Regularity, Regularity, Regularity” – Trevor Faulkner
• Be consistent with the three critical training sessions: Tuesday intervals, a tempo run and a longer run
• If you stress your body every week with speed work, you’ll improve it
• Intersperse tough sessions with easy runs but don’t just clock up “junk miles”. “If you run lots of slow miles, you just get good at running slowly!”
• Do regular long runs, preferably in the hills
• Make sure every session has a purpose
• Train with people who are faster than you
• Most people will instinctively know what their weaknesses are; be brave and focus on improving them rather than avoid them
• Do a repeater every month to measure performance (such as the first session in the month at the
club or a particular Park Run)
• Have rest days, even active rest days, they’re part of your training programme
• Be sure to take the pressure off mentally as well as physically
• Set up your training and racing in a way that you can really enjoy it
• Keeping a diary is a good thing – not just uploading from a watch. The narrative is also important – the feelings and critique
• It’s never one thing but a series of things that makes the difference – you can kick on when lots of little factors combine. It’s normally the cumulative effect of a consistent and sustained period of training that makes the difference

If you want to see results, put in the Hard Work

• “I didn’t train as hard when I was younger as I do now and I regret that. If I had my time again, I would” – Mick Fairs
• If you want to achieve your full potential, give it the focus it needs
• Any training session, especially the Tuesday intervals, will give back what you put in, so really put the effort in to improve or retain your performance
• Break habits and the mould: trotting out the same times for your training runs when you know you can do better … Force the body and strain the lungs
• If you want to be successful, you’ve got to learn to suffer
• Apply yourself – work hard! That’s often been the difference between group 1 and group 2 runners
• Train with someone who’s faster than you
• It is possible to train harder than you think
• You need to make the sacrifices and put the training in when you could be doing other things. Unless you put the effort in, you don’t get the results
• Make it a personal challenge. Motivate yourself with your own goals
• Avoid CBA – Can’t be arsed – deploy mental resolve!
• Be competitive in training sessions as well as racing – motivate each other in both
• Try to compete against someone of a similar standard in the reps
• Have the discipline to do it. Especially in winter months and training on your own –
it requires dedication

But Enjoy it and Keep Motivated

• “You run faster if you smile” – Ian Smallwood
• Don’t stick to the same routes. Challenge yourself to explore and do different routes and different races
• Be patient. Mostly improvement comes gradually
• Make sure you take time to enjoy running and whilst taking it seriously, don’t get too het up on times
• Be nice to yourself If you’re 30 seconds down, it only matters to you
• Don’t measure yourself on one race. We all have bad days. Move on and focus on consistency
• Just relax and enjoy it. Take a break if you feel like you’re trudging

Be at your Best for Races

• ”Masterpacejudgment”- Bill Heaton
• Plan your training to get to peak fitness for a particular race in your calendar
• Understand the correct amount of training for you. If you under-train, you can get a good race. If you over-train, you’ll be tired and won’t get the best results
• Taper before long races
• Understand energy sources and how to maximise how you use them
• Run in heart rate zones, to control effort in longer races
• In races with laps, do a fast first lap, then speed up!
• Never, never drop out of a race. If you do it once, it’s too easy to do it again
• New runners, don’t get obsessed with long distances. Park Runs are ideal for novice runners. Half marathons and Marathons can be tackled successfully later as a more experienced runner

Focus on Overall Fitness and Balance

• ’ is ajusta number. If you think you’re old,you are old” -Simon Fenton
• Run as much as possible off-road. Take part in the cross country series. Not only is it good training
but it’s great for team spirit and camaraderie too
• Train in the hills and take part in fell and trail races
• Take time to stretch and warm up to avoid injuries
• Listen to your body – pay attention to niggles and be truthful to yourself If it really hurts, do the right thing
• Have regular massages if you can, see a physio and get advice
• Make sure there’s plenty of variety in your training, which will help you to avoid injury
• Balance your exercise e.g. cycle, run, swim (especially as you get older!)
• Cross train to build up your core strength
• Do regular strength training to avoid injury and to help endurance. If you do a desk job, do exercises to build your glutes
• Don’t up or reduce training too much – make small increments – don’t try too hard. Build consistency. If you grow a muscle too fast, it can cause an imbalance
• Be careful to achieve a balance and not to over-train. If in doubt, use a heart rate monitor
• Run with head up and shoulders back, but focus on the route 5 metres ahead, especially off road
• If you want to get faster, try to eat a healthy diet, hold back on the alcohol and have a positive
mental attitude
• Eat sensibly without fads. Nutrition is important for short and long-term :fitness
• Get the right balance of power to weight ratio. You’re holding yourself back if you’re carrying too much fat but you also hold yourself back if you haven’t got enough strength