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Refuel as soon as you can post sessions, it speeds up the recovery process and you get more value out of your session.
Aim for 25 - 30g of protein.
Kenyan Fartlek: 10-15 x1 mins on/1 min off
10 - 15 mins warm up and cool down.
Between 10 - 15 x 1 minute on, 1 minute off.
On’s at HM – 10k effort
Off’s an active jog recovery (Your float recovery should be an easier jog between reps)
If you pick an undulating route, even better.
Steady and controlled pick-ups
When it comes to improving your running, there are no shortcuts, however, there are smarter ways to go about training to improve performance quickly. Over the space of 9 years, I’ve gone from a 3h 17m marathon, to a 2h 20m and a 25:14 5k to a 14:34. If you do the same training, every day, then you will see results, but at a very slow rate. Here are my top 10 running hacks to get faster, some of which you probably wouldn’t expect to hear.
What an experience. Not every day you get to race against Olympians! Nothing brings out the best in you more than competition. This race is as competitive as they come. Did I finally break my PB of 14:34 which I set over 3 years ago?!
Join me on Skool for hands on, hyper-personalised coaching.
Run faster, train smarter and unlock your full potential!
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Thanks for reading through! I trust there was some helpful information in here for you and you can look forward to more coming up each week. Keep putting in the hard work, onwards and upwards!
Chat soon.
