Author Archives: CE Staff

Markus Roessel testimonial

Markus Roessel testimonial

“Running is an ideal outlet for every mood and feeling. Consequently, training should be fun and efficient. It doesn’t matter if you try to complete your first 5k race, crack the 3 hours in the Marathon or just boost your general health and wellbeing. A clear goal mixed with a straightforward structure and every goal…

Warming-up and cooling down

Most of your workouts should be accompanied by some pre-exercise and post-exercise activity or what we commonly call warm-ups and cooldowns. Think of them as a transition into your full workouts and a transition back to a more relaxed state. Watch athletes warm-up, however, and you will notice many different methods and durations. Executing your…

Workouts for running (training session types)

Workouts for running (training session types)

Our training programmes consist of a number of workout types each of which have their own article containing all the information you need to execute that particular workout correctly as well as improvise or modify it for special conditions. To give you a quick-start you can find an index of the workouts in the below…

Race rehearsal (Up-Tempo)

The Race Rehearsal run is a sustained run over a relatively short distance (usually 800m to 2 miles) to sharpen your tempo for the upcoming race: Instruction:  Do your race warm-up Run at or just faster than race pace staying within a comfortably fast intensity Stop at any sign of tiredness Cool-down well Important points:  This…

Up and down

The “up and down” workout is a variation of the standard threshold run in our programmes: the “out and back”. Using the same high-aerobic intensity, this workout targets the specific requirements of mountain, fell and hill running and has a greater strength element. The “up and down” workout can be done every second or third week…

Time trial

Time trials are one of the most important, and one of the most misunderstood, components of your final preparations towards peak race day. They are not workouts to determine how fast you can run a given distance: their purpose is to combine and coordinate the speed and stamina you have attained in previous phases of…

Long recovery run

This article used to be “Long recovery jog” but as “jogging” really refers to a damaging hybrid movement between walking and running, we are now avoiding this term. Even for short runs, you should aim to keep proper technique. Your long recovery runs are slower and more leisurely versions of your long aerobic runs. Like…

Out and back (sub-threshold run)

The “out and back” workout is the fastest aerobic workout you will do during the aerobic phase. It teaches you to run at the fastest pace you can sustain aerobically, that is, burning mainly fat and oxygen for fuel and incurring little or no oxygen debt. This workout will allow you to run faster before…

Progress calibration run (threshold/tempo run)

During the hill (dynamic strength) and anaerobic phases onwards your fastest continuous run shifts from the “out and back” workout to “progress calibration runs”. These runs take you closer to your maximal steady state (and just beyond) and help you transition into faster test races and time trials in the later phases of training where your…

Hill circuit (hills)

Hill circuit (hills)

Note this hill circuits uses the format devised by Arthur Lydiard but not the original plyometric drills as ChampionsEverywhere take a different view on which plyometric drills develop the actual natural running pattern most effectively. Hill training generally, including the Lydiard hill circuit, helps the athlete transition from the aerobic phase into the anaerobic phase…

Strides (relaxed sprinting/stride-outs)

Strides (relaxed sprinting/stride-outs)

Strides are generally 10-25 second (50-150m for most runners) controlled sprints. Where aerobic runs focus on the cardiovascular system and anaerobic runs the metabolic system, strides improve neuromuscular coordination (the brain’s ability to fire motor units in muscles quickly and efficiently). Strides can be employed with benefits throughout all phases of your training programme. The…

Windsprints (sharpeners)

Windsprints are shorter anaerobic interval sessions introduced when it is still necessary to do some anaerobic training but advisable to drop the volume and increase the intensity. They are used for sharpening and becoming accustomed to changes in pace in racing. “If you run 20×400 metres, you will be at it a long time and…

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