Once you can run a certain distance then its best to run at higher

speeds for shorter distances at times, interspersed with longer distances too. I'm into triathlon and I complete one longish cycle and run every week at a comfortable heart rate but I also complete flat out intervals (8 x 3 mins with 90 secs rest) on either bike or running (flat out intervals work across the two sports) and then threshold or sweet spot intervals in both running and cycling (3 x 12 minutes at just below race pace with 3 mins rest in between). The distances on the intervals are not the point. The intensity is. But putting all these together is the best way of improving fitness and speed even for longer distances (i.e. half marathon, marathon and even Ironman). Hope that helps.

Posted By: Chopper on September 1st 2016 at 16:57:29

Message Thread

Right all you wotb runners... (NCFC) - Men without hats, Sep 1, 16:14:22
- I ran 11km today (NCFC) - conker, Sep 1, 17:13:53
  - Thnks all, just did 6.4 miles which is about 10.3k so getting there (NCFC) - Men without hats, Sep 1, 18:20:55
- Once you can run a certain distance then its best to run at higher (NCFC) - Chopper, Sep 1, 16:57:29
- I was told by a triathlete friend to run for a length of time, rather than distance (NCFC) - SimonOTBC, Sep 1, 16:48:51
  - ive heard that. Means you get to increase pace but stay (NCFC) - asics_kit, Sep 1, 16:56:21
- I vary my shuffles - 10k 7k 5k (n/m) (NCFC) - Jumbo1, Sep 1, 16:48:29
  - Cheers all, trouble is I am struggling to find a decent 10k out here in the sticks (NCFC) - Men without hats, Sep 1, 16:54:33

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