GO THE DISTANCE
WHETHER YOU’RE AIMING TO RUN 26.2 MILES FOR THE FIRST TIME OR GOING FOR A PB, INCLUDING STRENGTH WORK AS PART OF YOUR TRAINING WILL HELP AVOID INJURY AND IMPROVE YOUR PERFORMANCE ON THE DAY
WORKOUT
Masterclass
FIVE COMPONENTS
For your best running performance, your training should include these five key components:
• Plyometric (jumping) exercises – to improve power and stride length
• Running drills – to help with acceleration
• Strength exercises – to improve your ability to move throughout an optimal range of motion
• Flexibility – to help prevent restrictions in movement and allow optimum function
• Running the miles – to get your body used to the impact and put all the other components into practise
SETS, REPS AND FREQUENCY
Aim to do three running sessions and three strength training sessions each week. Each exercise below has a different amount of sets and reps.
RUNNING DRILL
LEANING HIGH KNEE DRILL AGAINST A WALL
Muscles:
Hip flexors (psoas muscles), front thighs (quadriceps), core muscles (transversus abdominus)