Too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you've had to DNF due to cramping and you start thinking, "hmm, maybe I didn't drink enough". Next thing you know, you're drinking so much … [Read more...]
Timing your Workout
Timing your Workout Just when you thought you had your training schedule figured out, along comes Chronobiology. You are probably asking, “What the heck is that and why do I care?” … [Read more...]
Components of endurance training explained
Components of endurance training explained The types of endurance are Aerobic endurance, Anaerobic endurance, Speed endurance and Strength endurance. A sound basis of aerobic endurance is fundamental for all events. … [Read more...]
Build Rest and Recovery Into Your Fitness Programme
Don't feel guilty. Rest and recovery is not the same as skipping a workout. Successful athletes and fitness enthusiasts on every level build this crucial component into their training programmes. … [Read more...]
The Cornerstones of Training
The 'cornerstones of training'. Here you will find the basics behind the development of a good training regime that will benefit your running - Dave Spence Athletic training and competition are complex activities, with many variables contributing to success. However, all training principles and physiological … [Read more...]
In the long run – You’ll find endurance
Welcome to the 'in the long run - you`ll find endurance'. Here you will find the reasons behind the use of the long run. - Dave Spence - ex-resident coach, Cape Town The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 28-35 km over the 8 weeks … [Read more...]
Six Building Blocks of Distance Running Part 2
This article is a continuation of the article the Six Building Blocks of Distance Running. The article continues with Intervals, Tempo and Long Runs … [Read more...]
Six Building Blocks of Distance Running
This article describes the five varieties of strength- and speed-building workouts, along with the benefits of each and the most productive ways to use these tools. Before we begin, though, a plug for an unofficial sixth workout: the easy run. Too many runners, are hell bent on increasing speed and mileage, … [Read more...]
Aim to trim down interval recoveries
The article 'Aim to trim down interval recoveries' helps in understanding the importance of recovery between intervals - Dave Spence Trimming down your recovery intervals is not a training trick. It is a proven way to heighten the average intensity of your workouts, improve your speed stamina, enhance your … [Read more...]
sub 45 minute 10K Training Program
sub 45 minute 10k - Train to run a sub 45 minute 10K Training Program. In order to achieve this, you must be able to run below 4 minutes 30 seconds per kilometer for the distance. … [Read more...]
