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Interval Training for Performance

For decades, interval training has been used by endurance athletes to improve their performance. Interval training is easy to monitor when assessing performance. … [Read more...]

Tips for Interval Training

I would like to share some of my own tips for interval training. Interval training is one of the best ways to improve your speed endurance and they are a solid part of my own training: 1 km and 2 km intervals every third week. … [Read more...]

Race your Best 10km

Over the years we have developed a strategy as to 'how to run your best 10k'. The strategy is based on your training, related to our 10km programs, and is specific to the sessions you have conducted. … [Read more...]

Training towards a sub 55 minute 10Km

Firstly, what must be understood is that in order for you to run sub 55 minute 10Km, you must be able to run below 5 minutes 30 seconds per kilometer for the distance. … [Read more...]

Training towards a sub 60 minute 10K

Firstly, what must be understood is that in order for you to run sub 60 minutes for 10Km, you must be able to run below 6 minutes per kilometer for the distance. … [Read more...]

Continuous training for Cardio endurance

Cardiorespiratory; heart and lungs, and their ability to deliver the efficient supply of oxygen to the muscles during periods of sustained activity. The utilisation of continuous training to achieve cardiorespiratory endurance via methods that enhance. … [Read more...]

Ways to Step up your Running

  If your running is in a rut and you're finding it hard to get faster, or even to get motivated, read on for 5 tips on how to get your running back on track. … [Read more...]

The Twelve Commandments of Training

There are as many different training plans as there are coaches. Every successful training programme has a number of common rules. I have developed these twelve commandments using over 20 years of coaching experience and many conversations with fellow coaches. Try to incorporate each of these rules into whatever … [Read more...]

Why are Runners so hard on themselves?

When you ask a runner what their best time for a particular distance is, there is normally an embarrassed pause, perhaps some shuffling of the feet and finally a quiet response. No matter what ability level, most runners are never really satisfied with their personal bests. Even right after a runner has gone out and … [Read more...]

The Race Period for Racers

Further information to make a success out of your 10k training programs. Please note, this RACE PERIOD for RACERS is only recommended for those who would like to race for a period of 4 to 6 weeks max. This is normally aimed at the more ELITE athletes, sub 33min 10k PB or a Women with sub 36min. The reason for this … [Read more...]