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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...]

Understanding Heart Rate and Exercise

If you are reading the MAPP, chances are you already use heart rate as a measure of your exercise intensity. The basics are that 1) heart rate serves as a measure of exercise intensity during steady state activities, and 2) If we estimate maximal heart rate as 220 minus age we can use this value to gauge the intensity … [Read more...]

The Off Training Period – 10K Training programs

Further information to make a success out of your 10k training programs. You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest. Rest and recovery is most important. We recommend a break of 2 to 3 days of no … [Read more...]

The Build Up Period – 10K Training programs

Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone past as the … [Read more...]

Training towards a sub 31 minute 10K

Firstly, what must be understood is that in order for you to run sub 31 minutes for 10Km, you must be able to run at 3 minutes 05 seconds per kilometer for the distance. … [Read more...]

Train towards a sub 33 minute 10K

Firstly, what must be understood is that in order for you to run sub 33 minutes for 10Km, you must be able to run below 3 minutes 18 seconds per kilometer for the distance. … [Read more...]

Training towards a sub 35 minute 10K

Firstly, what must be understood is that in order for you to run sub 35 minutes for 10Km, you must be able to run below 3 minutes 30 seconds per kilometer for the distance. … [Read more...]