When Adam Craig toes the line at the Inter-Counties on Saturday (March 9) it will be the first time the US university graduate has competed in the UK’s most prestigious cross country event.

The 23 year-old Scottish international returned from three years studying Exercise Science at the University of Mount Olive last summer, and has wasted no time making his mark on the British racing circuit.

Craig’s emphatic victory at the recent Scottish National was a deafening war cry to his competitors at the forthcoming Inter-Counties that he’s a real contender for the title at the event in Loughborough.

Inter-Counties and World Cross

“Since I decided to end my indoor season early after the British Championships in Glasgow, I’ve done more cross country training to increase my strength and endurance ahead of the National and then the Inter-Counties,” he tells Fast Running. 

“I brought my mileage down to 70 to 75 miles a week for the indoor season, so between now and the end of the cross country season I’ll keep it there before taking a break before the summer track races begin.

“While I’d love to earn the chance to run for GB at the World Cross Country, I know how incredibly strong the field will be at Loughborough. I will just do my best, trust my training and enjoy my first senior Inter-Counties experience!”

The quality of that trusted training has been boosted by regular runs with his new club mates at Inverclyde AC, who he joined last summer after moving to Glasgow.

“I train with them whenever we can fit it in around our individual schedules and other commitments, like work,” he explains. “It’s very different now I’m back in Scotland, living on my own, compared to living on campus in America with 120 people on the athletics team!

“It’s going well though, I’m a bit of a loner anyway so I don’t mind!”

Craig enjoys the benefits of two coaches on his side

As is often the case with British athletes returning to the UK from studying across the pond, Craig has continued his coaching set up with his American mentor.

“I’m still coached by Matthew van Lierop, who coached me when I was at the University of Mount Olive in North Carolina for three years,” he reveals. “However, I also enjoy the help of Inverclyde’s Mark Pollard, who oversees some of my sessions back here in Scotland.”

Pollard is also Scottish Athletics’ National Endurance Manager and a decent runner in his own right. The V35 finished 44th at the recent Scottish National Cross Country, and has a very useful 2:27 marathon PB to his name.

Craig continues: “Mark is really interested in how athletics coaching works in the US, so we chat a lot about that. We help each other out in turn, as alongside overseeing some of my training he also helps me get into the right races on the circuit.”

Surprisingly Craig doesn’t yet have an athletics agent, who would normally be the person finding quality races across Europe and the rest of the world for athletes of his calibre to enter.

Perhaps now he’s clocked up that incredible 13:45 5k PB and the Scottish National win that may well change.

Photo: Bobby Gavin

“I’m definitely in the market for an agent!”, he adds with a laugh. 

A typical training week

So what does a typical week’s training look like for the Armagh 5k runner up and nine time All-American?

“I usually do three main workouts a week, and my mileage hits around 85 to 90 miles on average,” he explains.

“Those three workouts will include a track session such as: 10 x 1k, 6 x 1m, 5 x 2k, all at tempo pace off a short recovery.

“I’ll also do a tempo run with some race specific work included. This might involve lots of reps within the run at different paces, but including race pace itself. I never ‘red line’ these sessions, or go ‘eyeballs out’. It should be hard work but not over-lactating it!

“The final session will either be a race or a sub-tempo progression run. A regular session like this is a 10 mile progression with the first five miles at 5:50-6min/mile pace. I’ll then ramp it up to do the last five miles at 4:45-4:50 pace. 

It’s a proper staple session, and while I sometimes run it by the River Clyde I’ll often do it on the treadmill to make it more controlled.

“I actually did that very session this morning in the gym with my friend Sam Kinghorn doing her own session on the hand bike next to me!”

T53 GB para-athlete Kinghorn is a double world champion, world record holder, Paralympian and world bronze medalist. Not a bad training partner to have next to you in the gym then! 

What about ‘easy’ runs though, and that other staple of any endurance athlete’s training armoury – the long run?

“All my other runs are at a steady pace, which for me is between 6-6:30min/mile,” he explains. “I’ll double up three days of the week too, add in a medium long run of 12 miles on a Tuesday, and do a long run of up to 19 miles on a Sunday.”

First time heading to altitude ahead of the World Championships trials at Highgate

2019 will certainly involve a lot of ‘first-time experiences’ for the 23 year-old Scot.

Along with his first British Indoors in February and his first senior Inter-Counties on Saturday, he is also looking forward to joining the party at this year’s Highgate Harriers’ Night of the 10,000m PBs in July.

Before that, though, the reigning Leeds Abbey Dash 10k title holder is heading to Font Romeu for his first ever altitude training trip in June.

Photo: Age UK Leeds Abbey Dash

“I’m really looking forward to it, I’ll be out there for four weeks,” he reveals. “It’s the perfect altitude (about 1800 metres) to be able to train fairly normally but also enjoy the benefits afterwards.

“I’m hoping it’ll help me prepare really well for Highgate. While I obviously want to do well there, I’m not putting any pressure on myself. I’ll just run as fast as I can and be as competitive as I can be.”

RELATED: Laura Weightman: how I train at altitude

Good luck routines and the importance of support networks

While the fastest Scottish athlete over 5k in many years may have swapped the (probably) endless sunshine of North Carolina for the streets – and British weather – of Glasgow, his pre-race good luck routine has not changed.

“I still try to make sure I’m wearing my lucky pants, tie my left shoe first and listen to feel good music, such as Ed Sheeran and the Greatest Showman soundtrack,” he reveals. “However, I’m not superstitious, so if I don’t have the pants or music I won’t take it as a bad omen!”

The Exercise Science graduate is appreciative of the support he’s received from his employers at Run For It, a running shop in Glasgow offering gait analysis alongside a large range of shoes and clothing.

“They’ve been great at working with me to allow me to take those four weeks off in June for altitude training,” he enthuses. “We also get two pairs of running shoes a year, which is obviously a big help.

“I’m also really thankful to Joma Sport, Scottish Athletics’ kit sponsor, who I have a deal with – it goes a long way, as does the endless support I get from my parents, without whom I wouldn’t be where I am now.”

Donating prize money to the My Name’5 Doddie Foundation

Grateful for the support he has received so far in his journey to the top, Craig is keen to give back wherever he can.

A great admirer of the former Scottish international rugby player Doddie Weir – who has the degenerative condition motor neurone disease and lives close to Craig’s family home – he wanted to show support for Weir’s charity at the Jedburgh 10k last winter.

After winning the race in 30:50, he donated his prize money to the rugby player’s ‘My Name’5 Doddie Foundation’, which raises funds for more research into MND.

“Doddie is such an influential character and had a massive influence on me growing up,” he says. “I wanted to do something to support the charity, and, along with donating my prize money, I just thought it would be a nice way to raise the cause’s profile.”

If Craig manages to qualify for the World Cross at Saturday’s Inter Counties, his own profile will be raised significantly, allowing the likeable Scot a greater chance to help causes close to his heart.

This is the second of two interviews with Adam Craig – check out the first one here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Adam Craig appeared first on Fast Running.

Jamie Webb excelled by finishing an impressive fourth at the Metropolitan League Cross Country fixture at Welwyn last November, a result which goes some way to explain why he is seeing his times tumble on the track.

“As an 800m runner I’m really proud of my run on a very muddy course in that cross country race,” he says happily. “I strangely enjoyed it, and it gave me a huge amount of confidence heading into my 5k PB.”

That 14:33 lifetime best came just three weeks later at the notoriously fast Podium 5k in Barrowford, Lancashire.

Jamie and his coach and father, Adrian Webb, had agreed to keep the Podium races in his schedule when they sat down together last autumn to plan his training going forward.

Reflecting on his victory in the event’s A race, he added: “my run gave me a huge buzz and told us we were really going in the right direction.” 

That is proving to be a very accurate analysis of the Liverpool Harriers’ progress over the last seven months.

Jamie’s breakthrough summer 

Webb’s 1:45.73 800m best came last June when he won the Memorial Leon Buyle in Belgium.

Just one week later he ran his second fastest ever 800m at the Stockholm Diamond League to finish fourth in a fine 1:46.37.

The 24 year-old clearly got his head down in the intervening winter months and clocked some bigger miles to go onto post those cross country and 5k performances at the end of 2018.

He reveals he had also been keen to return to the scene of his 10k PB – the Leeds Abbey Dash – in November, where he ran a decent 31:01 the previous year.

“It was tough to have to decide against it as I knew I was in great shape, but we were in a massive training phase so I had to be sensible and focus on the priorities,” he explains wisely.

It proved to be the right decision just a few weeks later when he clocked up a 3:43:59 1500m PB in January to win the Sheffield BMC, beating off stiff competition from the likes of Aldershot, Farnham & District’s Jonny Hay.

Photo: Pete Brown

Quality and quantity key to Jamie’s progress

Webb is reluctant to go into too much detail about his training – ‘we are quite secretive about the work we do’, he explains – and says it would be tough to explain it in its entirety. 

“My dad and the coaches at the London TRY Adidas team have really rewritten the book for me,” he reveals. “There’s a lot of varied pace in there, I’m running faster and further than I ever have before. I am also running more quality miles than before, which has shown to be effective. 

“A lot of research, meetings and planning goes into the schedules, but I like to have an input as well. We’re a bit like a committee.”

That committee of endurance and strength and conditioning coaches is supported by a group of physios and nutritionists, ensuring no stone is left unturned in the pursuit of excellence.

Relenting slightly when pushed for more detail about his undoubtedly successful training regime, he gives a little insight into what his training blocks might include.

“We don’t work on a seven day week,” he explains. “Our blocks are from 4-18 days, which sometimes means track sessions on Friday nights and gym on a Monday morning at 6.30am!

“One example of a workout would be hill sessions on Coe Hill in Richmond, where Seb Coe used to train.” 

(The now president of the IAAF and former 800m world record holder Seb Coe – his 1:41.73 PB still heads the UK rankings some 37 years later – famously used to run hard uphills with his dad at the top ready to drive him back down again to significantly reduce his recovery time).

He continues: “My hill workouts are just very different, and move all the way down to 10 second power technique hills. 

“To support my running I do some gym work, which includes joint mobility and flexibility ranges to lift correctly. The gains here are huge, but I know I’ve still got a lot to work on in this area!” 

Webb explains that his impressive performances so far this year – which include that 3:43.59 PB in Sheffield – have been sandwiched in the middle of heavy training.

“It’s been fun to test out my fitness, but also see what areas I needed to work on,” he explains.

“I’m really excited about the season moving forward as I’m in a great place. Training is giving me confidence and I know things are heading in the right direction. 

“It’s a challenging balance with work as a full time teacher, but if you want to beat those who are full time athletes you have to be doing everything you can.

“That makes the 6 am runs worthwhile!”

RELATED: Track talent Jamie weaving a Webb of success

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post A committee-style approach to training is paying dividends for Jamie Webb appeared first on Fast Running.

Mick Clohisey, who previously spoke to Fast Running about his running career to date, opened up his training diary to share insights into how he has achieved impressive consistency over a multitude of distances.

The Raheny Shamrock’s distance runner clocked a 2:14:55 marathon PB in February and followed that up with a fine 18th place finish at the European Championships in Berlin. Two months later the 32 year-old stormed to the Irish marathon title when finishing sixth overall at Dublin Marathon.

Still feeling effects of 26.2 miles in his legs he dropped down in distance and finished a fine sixth at the Irish Cross Country Championships, which booked his place on the national team for the European Cross Country Championships in December.

Marathon goals

His major goals lie with the marathon, and with the Tokyo Olympics qualification window opening in January 2019, he will be focussed primarily on racing a fast marathon in the spring.

The Irish 10,000m silver medallist says that will involve more 100 mile training weeks, much like his build up to this year’s Dublin marathon, where he ran 2:15:58.

“A key week in the build up to a marathon when I am not racing will see me hit around the 100 mile mark,” he reveals. “However, my weeks vary depending on whether I am racing or not and at what stage I am in the build up.

“My training is generally quite consistent throughout the year, but obviously there will be weeks with a heavier workload.

“When I’m not racing I’m quite flexible on my easy days. Crucially though, I keep my easy running easy to ensure I get the benefits from the hard days. I still cover the distance, it just takes longer!”

Dublin’s parks and coastline are Clohisey’s training grounds

Clohisey does much of his easy running along the seafront in Clontarf, along Dollymount Strand and around St Anne’s Park. Malahide Park is another favourite training location for the Irish distance star.

Many of his key hard sessions and long runs take place in Phoenix Park, ‘which is especially great for long runs’ he adds.

His key hard runs range from interval sessions varying from long road reps to shorter intense workouts on the track, with regular hills thrown in. 

“During a marathon buildup, some of my key long runs will take the place of an interval session,” he explains. “These long runs are always run at a steady pace though.”

Photo: Gary Lee

The loneliness of the long distance runner made easier with support 

Long runs are the staple of any distance athlete’s training. The Dick Hooper-coached international is grateful for the support he receives from family and friends for some of his key sessions.

“Although I do a lot of training on my own, I link in with my good friend and fellow Irish international Sean Hehir (a 2:16 marathoner and twice Irish marathon champion) when it suits us both,” he says.

“I’m also grateful to my dad and wife Cróna for supporting me on long runs on their bikes, as well as helping me with drinks practice.”

Clohisey’s support crew must have been firing on all cylinders during his main training block for the Dublin marathon.

Key sessions completed all over his home city in Ireland

The Rio Olympian may have travelled the globe to compete in some of the world’s most prestigious events, but his home city accounts for much of his success.

“I’m lucky I have a lot of great training locations in Dublin, particularly where I live in the north of the city,” he reveals.

“Along with the parks, the seafront and Dollymount Strand I use the hill of Howth for hill sessions. 

“I try to maximise the amount of time I spend on softer surfaces like grass for my easier running to counterbalance the key sessions run on tarmac. 

“A trip to the track is never too far away, as I tend to stay in touch with track-type workouts no matter what time of the year.”

Clohisey’s training three weeks out from the Dublin Marathon

A glimpse at the marathon ace’s training less than a month before he ran 2:15:58 in Dublin reveals an eye-watering amount of miles and efforts.

Monday AM: 22 mile run at 5:30 average pace, PM 5 mile easy run

Tuesday AM: 8 miles easy, PM 4 miles easy

Wednesday AM: 12 miles easy

Thursday PM: Hill rep session at Corkscrew in Howth. Eight efforts up a hill of 1km (split into a moderate climb and a more intense upper climb)

Friday AM: 7 miles and massage

Saturday AM: 8 miles, PM 8 miles easy

Sunday: 4 mile road race (Tinryland 4M in 19:11)

Staying strong and avoiding injury is key to Clohisey’s success

It’s interesting to note the inclusion of a massage in his training diary, highlighting the importance he now places on pre-hab work to avoid injury.

“Thankfully I’ve been very lucky with injuries, but the month or so I had to take off with a hip flexor problem recently did me some good, as it gave my body a total rest,” he explains.

“I now perform regular glute strengthening exercises which I’ve developed with the help of my physio Declan Monaghan. He has been a constant help over the years, but I need to do my bit by staying on top of them!

“I also do a few minutes of core and upper body work at home after easy runs every day. It only takes a few minutes, so I’ve become so used to it I nearly do it automatically.”

It’s refreshing to hear an international athlete admit he still has to work at staying on top of those crucial strength and conditioning exercises that all runners dread, but know are essential.

Clohisey remains a relatable yet inspiring runner whose achievements many young distance runners can aspire to, particularly if he is successful in his bid to qualify for a second Olympic Games.

RELATED: Mick Clohisey’s Zen-like approach to running is paying dividends

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Mick Clohisey appeared first on Fast Running.

After breaking the Northern Irish records for 5000m and 10,000m on the track, and 10k on the roads, Emma Mitchell now aims to step up to the marathon ahead of the Toyko Olympics in 2020.

Mitchell’s debut half marathon of 74:38 in September 2018 is certainly a positive indication of exciting times ahead for the 25 year-old.

The Eamonn Christie coached athlete spoke to Fast Running about the role her coach has played in her development, what a week of training looks like and her simple approach to nutrition.

Coach Eamonn Christie

Christie, who was voted Irish Coach of the Year in 2009 as well as NI Coach of the Year 2009 to 2011, worked around her university hours in recent years to ensure her training was sustainable, with Mitchell saying: “He made everything fall into place and I never had to worry about fitting everything into one day.”

The Belfast Irish Milers Meet race director is clearly key to Mitchell’s long running purple patch, which she hopes will continue into 2019 as her debut marathon approaches.

“Eamonn and I have a great relationship,” she enthuses. “Although I do all my training alone, he’s there to time my session reps three times a week, every single week.

“I could count on one hand the number of times he’s not been there over the last two years. We’re also always in touch on non-session days to talk about how my runs have gone.

“He has a very straightforward and simple approach to coaching. I find out one day in advance what training I have, and find out my session when my toe is on the line, ready to go.

“I don’t use heart rate monitors or anything like that, I just run how I feel each day. He’s confident I know to listen to my body and to take it a little easier if needed.

“We’ve both worked incredibly hard over the past few years to get me to this stage. It’s the consistency in training sessions and natural progression that has enabled me to perform well.”

Photo: Keith McClure

Mitchell’s training set up

Christie’s training schedule is a no-nonsense affair, with four double run days, two long runs and two cross training sessions included every week.

Mitchell credits the gym and aqua jogging for helping her stay injury-free, adding that she “enjoys aqua jogging”, a sentence not many hardened runners would care to admit!

She also thinks a decision to avoid cross country racing since the 2015 European Cross Country Championships led to that six month layoff has helped her track and road speed.

“Avoiding the underfoot conditions you are faced with in cross country races has helped to keep injuries away,” she says.

Mitchell prefers running on the roads when weather permits, and is a creature of habit with her run routes.

“I do most of my runs on the Lagan towpath in Belfast, which is beside the Mary Peters Track where I do my track sessions,” she explains. “The towpath is great – there’s lots of little loops you can follow but I’m not terribly adventurous. I have a few loops but longer runs tend to be out and back the same way!

“I never change the surface I run on for certain times of the year. In the winter and when it’s icy or snowing I have to run on grass or the treadmill, but I usually run on road.”

Weekly running schedule

She runs twice on Mondays, with a second run on a Tuesday consisting of a track session in the evening. Wednesday is a long run in the morning then an aqua jog or gym in the evening.

Thursday is a run in the morning and a grass session or tempo in the evening, with a run then a gym session on Friday.

Saturdays see Mitchell taking to the track or the grass for a morning session then a steady evening run, followed by a standard Sunday long run.

Those twice weekly long runs will no doubt help her when she steps up her mileage ready for a spring marathon in 2019.

Nutrition

Fuelling such a busy schedule clearly involves a lot of planning, but it’s refreshing to hear the Banbridge athlete keeps her nutrition simple.

“I enjoy cooking and baking and make most things from scratch – I don’t take any supplements, protein shakes or bars,” she reveals.

“On session or race days I always have oats for breakfast topped with berries, nuts and Linwoods Flaxseeds.

“Lunch is usually eggs in some form, with homemade rye bread. Most dinners include some sort of protein, vegetables and carbohydrate.

“Once I begin full marathon training I do plan on using gels during long runs to get used to this for the marathon.”

RELATED: Northern Irish prodigy Emma Mitchell focused on marathon debut

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Emma Mitchell appeared first on Fast Running.

Lauren Howarth averaged 40 miles a week before her 74:16 Manchester half marathon win in October.

Howarth, who had to reduce her mileage after sustaining multiple stress fractures as a result of developing osteopenia, recently spoke to Fast Running about the cause of her previous low bone density issues and the interview can be found here.

RED-S (relative energy deficiency in sport) led to the 32:33 10k athlete spending long periods on the competitive sidelines. Incredibly the full-time locum doctor still managed two GB vests at senior European cross country championships. They followed multiple outings at junior international level, including an U20 bronze medal in 2008.

However, the 28 year-old is keen to emphasise the dangers of allowing under-fuelled athletes to compete. Instead, she says they should be receiving help to regain a healthy weight.

Lauren’s comeback trail

Howarth returned to competitive action in August following a six month injury layoff. She ran 16:03 and 16:20 over 5k before posting the third fastest leg at October’s National Road Relays.

However, it was her two minute PB in the Manchester half that brought her back into the public eye. The 8:52 3000m athlete has always been a class act though. Her 9:15 road 3k in Armagh together with a 26:55 5 mile PB to win the Alsager 5 in February place her firmly in the top tier of British endurance running.

Coaching advice

How has she managed to run such an impressive half PB off comparatively so little training?

She explains: “Since March I’ve had input from my dad (2:38 marathoner John Howarth) and my fiancé Andrew Heyes (13:47 5k athlete). It’s important to say that both of them advised against the half, so it’s definitely on an advisory basis!

“Every Sunday evening Andrew and I sit down to discuss how I want the next week to go. I’ll suggest what I think and what sessions to do. He’ll then try to place it in a sensible order. Taking into account what else I have going on with work is key.

“I thrive off having a routine, but don’t want to look too far ahead. Andrew would be the first to admit he doesn’t have the experience to coach me! But he is at least in a good place to tell me where it is sensible to back off and look after my body, or where I can push on a bit.”

Howarth’s training regime

Howarth used to run up to 55 miles a week – still a relatively low total – so she is clearly able to maximise the training she does put in, which includes some cross-training.

She gives further insight into her weekly regime: “An average training week volume is 38 to 45 miles, I haven’t gone above that since March this year,” when her latest stress fracture was diagnosed.

“I’m trying to stick to around 40 miles a week though,” she adds. “That is on the advice of my sports doctor, to try and avoid further bone injuries.

“Within those miles, I’ll do two sessions. These will include a mix of tempo runs, hills and reps, a 10-12 mile long run and another two to three easy runs between 4-8 miles.

“The pace varies a lot. It’s pretty irrelevant when you’re running up and down hills where I live in the Peak District. I tend to run on feel, but very rarely break 7 minute/miles outside of sessions.

“I supplement running with two strength and conditioning sessions and one or two hours of cross training.  I hope to increase that when I go part-time.

“I’d love to be able to do 100 plus mile weeks. However, I have to accept my body is not strong enough.”

Howarth’s two sessions a week and one long run is a structure she started with 2:14 marathoner Peter Riley back in 2011.

Since then she has been guided by Bud Baldaro while studying medicine at Birmingham University. That was followed by a two year stint under Steve Vernon as part of Team New Balance Manchester.

Support from friends and family

It is her friends and family who have provided the biggest source of support and encouragement though, as well as training partners.

Photo: Northern Athletics | Leigh Harriers teammates Olivia Stones, Abigail Howarth and Laura Riches with Lauren

“It was my dad who coached me to my first ever GB vest,” she enthuses. “He’s never put any pressure on me to run, though, he’s just so knowledgeable.

“I’ll sometimes join Andrew for his easy evening runs. Since leaving TNBMCR and working full-time I’ve sadly not had a chance to do much more though.

“I also run a lot with one of my best friends, Hannah Martin, who doubles as my fantastic physio and sounding board!”

Balancing training with full time work

The act of juggling what may be low mileage but inevitably quality training with a full time career in medicine is a balancing act she is keen to get right.

“With the current injury situation and working I just don’t see any reason to squeeze in the extra sessions,” she explains. “I just get tired, grumpy and injured. I realise I will have to put much more work in to get back to my fittest and achieve the best I can. For now, I’m happy doing this.”

Fuelling her long shifts and often intense sessions is a priority for the New Balance-sponsored athlete.

“In my current job I’m on my feet around 50 per cent of the time, so whenever there’s an opportunity to sit down I take it!” she laughs. “Fuel-wise there’s always an OTE bar in my bag. My consultant makes sure we get a good break and sends us off the ward for lunch. That makes a huge difference.

“In previous medical jobs, I’ve not always had that time for lunch. Often we would be expected to work through it, which is not ideal for fuelling!”

The future for the Leigh Harrier

So what does the future hold for the soon-to-be Mrs Heyes, who is set to marry long term boyfriend Andrew in December?

“I just want to stay happy and enjoying racing,” she says. “For now I need to make sure my body recovers from the half marathon. The lack of preparation for the race is showing – I’ve already picked up a few niggles. Injuries will inevitably happen for me.

“However, I’m learning and constantly adapting. Who knows, hopefully I can run a marathon one day!”

RELATED: Lauren Howarth is balancing medicine with athletics and a wedding

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Lauren Howarth appeared first on Fast Running.

Chris Thompson, who previously spoke to Fast Running about his career and come back from injury, is a firm believer in athletes finding a training system that works for them as an individual.

The 2010 European Championships 10,000m silver medallist transferred his success on the track to a promising marathon debut in 2014 when he a ran 2:11:19 in London.

Achilles injuries and a serious operation just months later meant that his first outing over 26.2 miles remains his personal best. Thompson is by no means finished with the classic distance though.

Marathon training

It might surprise some to discover the Aldershot, Farnham & District star has only been in full marathon training for nine weeks ahead of the 2018 New York City Marathon.

Following on from a very successful summer where he ran close to his 10,000m PB at Highgate (Thomson ran 27:52.56 in May), he represented GB in both the 5000m and 10,000m at the European Championships.

That track endurance has served his racing speed well going into the autumn. While he admits he was nervous heading into marathon training with no long runs in his legs, he has been pleased with how his body has responded.

“I’ve taken the marathon training week by week, and so far, so good!” he explains. “I think some people think they need to start the big miles earlier than they need to for the marathon. They’d be surprised to find how little elite athletes put in!”

Thompson’s training philosophy

The man who has helped guide club mate Emelia Gorecka back to elite competition is reluctant to go into detail about his own training because he says it wouldn’t tell the full story of his training set up.

“A sample training week invariably only shows one or two weeks training,” he says. “That can be a misleading representation of the all round training philosophy and the build-up to that point.

“I would have to show three to four months of my training to even begin to give an insight into how I’ve got to this point. Really it’s been a 10 month progression from the start of the year.”

Adapting training post-Achilles operation

While he won’t be drawn on the specifics of his training, he is keen to talk about how he has had to adapt his running following that Achilles operation.

He explains: “I have spent the last three years learning to run with what essentially is a new ‘neurological system’, and have had to take each week as it comes.

“There have been times when I’ve been out for a session and one minute into it I’ve had to stop because I couldn’t run.  The last time that happened I went straight from Bushy Park in London to my chiropractor who clicked me back like magic. I was ready to go again!

“It’s like if someone was to put a wedge into one of your shoes. It would clearly affect your running pattern! That’s what it’s been like for me with my Achilles.”

RELATED: How to identify and treat an Achilles injury

The effects of ageing on performance levels

There’s no getting away from the fact that Thompson is a youthful 37 years-old. Has he had to further adapt his training to allow for longer recovery times, for example?

“To be honest I don’t think any changes I’ve noticed in my running can really be attributed to my age, and in some ways, I’m still improving,” he points out.

“Of course running very fast for many years has an effect – the whole body literally shakes! However, I feel I could have run even quicker when I was younger, but injuries have held me back. Until now.

“There is, however, one day’s training that sticks in my memory that I’m not sure I could recreate again. Whether that’s age or injury related, I don’t know.”

An example of a day’s training for Thompson in the lead up to his 2:11 marathon in 2014

“I was training for my first marathon (London) in Colorado Springs at 6500 feet altitude,” he explains. “I was training on low fuel deliberately that day for a specific reason, so headed out for my first session of the day on just a black coffee.

“It was a track session – 12 x 1km off 90 seconds recovery. I did the first six reps between 3 minutes and 2:55, then the second six reps in 2:50’s.

“I then went home and had just a salad before returning to the track that evening to do a 10k training run – in 29:45! Could I recreate that day’s training again now? I’m not sure.

“However, I still managed two 5000m races in quick succession in 13:25 (this summer). I’m achieving decent times still, but using a different approach this time around. I am definitely aerobically stronger now I’m older.”

RELATED: Age is no barrier to success for Alastair Watson

Alan Storey’s coaching influence and the team around him

Thompson has been coached by Storey since 2014. Before the former UKA performance manager took over his training, he coached Thompson’s previous lead, Mark Rowland. Rowland won an Olympic steeplechase bronze medal in 1998.

He doesn’t hold back on his enthusiasm for Storey’s impact on his relatively new marathon career.

“Alan has such a great personal connection with his athletes,” he enthuses. “Although it’s a long distance relationship with us, we are on the phone for up to an hour every day.

“He knows how a session has gone by the tone of the first word I utter. He reads people very well, and is sensitive to every aspect of an athlete. That is so important in elite running.

“Alan is also part of a whole team around me, such as physios, chiropractors, massage therapists. They all work behind the scenes to keep athletes like me in top condition.

“I think it’s important to add that Alan does it for free. Volunteers keep this sport going.”

Chris Thompson has found a training system that works for him, with a coach that does it for free. How many other sports can lay claim to an Olympic athlete finding success on no funding, just sheer grit and determination?

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Chris Thompson appeared first on Fast Running.

Since leaving his job to become a full-time athlete in May (2018) Kieran Clements’ performances have been on a new level with a string of personal bests.

The Shaftesbury Barnet Harrier clocked a 14:00 PB at the  Ipswich Twilight 5k, before running 28:37.12 at the Highgate Harriers Night of the 10,000m PBs. He followed that up with a 7:54.72 lifetime best at Watford over 3000m, where 11 British runners all ran under eight minutes.

Clements’ training is there for all to see on his Strava account, and he also posts about his running on Instagram.

Fast Running spoke to Clements about his training set up, strength and conditioning, plus his favourite and dreaded sessions.

Training set up

Clements mostly trains alone and he says: “Suffolk is a lot of things, but an endurance running mecca is unfortunately not one of them.”

However, he is grateful for the running company of Ipswich Jaffa’s Jack Millar, a club with which Clements is a second claim member of.

“It’s important to support the local running community,” he says. “I sometimes have the ‘social run’ crew for company, but they’re back at university now, so I’m back to Steven Glansberg-ing all my training for a bit. (A reference to his solo training status).

“It isn’t really too much of a problem for me. If anything I enjoy it as it allows me to always run my own pace, on my own schedule. I also appreciate the time alone with just my thoughts.”

Clements’ coaching philosophy

“I’m self-coached and generally take the philosophy of ‘speed from strength’, so I put a lot of emphasis on building a strong aerobic base, then adding race-specific speed on top of that,” he explains.

“As with any distance runner, my training differs depending on the time of year and race distance I’m training for, but I’m very open about it all and am happy to share it with anyone who’s interested.”

His training diaries from two key weeks

The first training diary is from the fortnight before (April 29 – May 5) Clements ran 28:37 at the Highgate Harriers’ Night of 10,000m PBs.

Sunday
17 miles in 108 minutes

Monday
AM: 11 miles in 72mins and core
PM: 6.1 miles in 39mins 17s

Tuesday
AM: 6 miles in 41mins
PM: 20 mins warm up/ 4x 4×400 off 45s/3mins (64,64,64,64/ 63,64,62,63/ 62,63,63,63/ 62,62,63,60)/ 20mins warm down

Wednesday
8 miles in 54mins 21s

Thursday
AM: 5 miles in 33mins
PM: 20mins warm up/ Road fartlek: 5×3, 5×2, 5×1 off half “float” rest – 8.4 @5:20/ 20mins warm down

Friday
AM: 11 miles in 71mins 34s and core
PM: 6 miles in 43mins

Saturday
20mins warm up then a ‘Michigan session’: 1 mile (4:35), 2k tempo (6:15), 1200 (3:24), 2k tempo (6:15), 800 (2:11), 2k tempo (6:12), 400 (58), all off 90s/3mins. 20mins warm down

Total: 108miles and 2 x core

Clements on a training run with Cambridge & Coleridge’s Charlie Christensen supporting

This second segment is from Clements’ training diary (September 30 – October 6) before his debut half marathon in Manchester on October 14.

Sunday
15.1 miles in 91mins

Monday
AM: 8 miles in 52mins and core
PM: 8 miles in 51mins

Tuesday
20mins warm up (3 miles) then a road fartlek: 1,2,3,4,5,6,5,4,3,2,1 off half ‘float’ rest – 10.1 miles at 5:18 pace. 19:30mins warm down (3 miles)

Wednesday
AM: 11 miles in 73mins
PM: 6 miles in 39mins

Thursday
AM: 6 miles in 41mins
PM: 3 miles warm up then 15 x 350m hills (hard up, ’float’ down recovery, 3 miles warm down.

Friday
6.1 miles in 39mins

Saturday
3 miles warm up, then National Road Relays! Ran second leg in 17:13 (4:42 pace), 6th fastest split of the day. Then ran 5 x 1200m off 90s (3:38, 3:37, 3:35, 3:32, 3:28), 3 miles warm down.

Total: 103miles and 1x core

Strength work

All of the core exercises referenced are Clements’ only strength work, using bodyweight only.

He explains why: “I always found lifting weights would beat me up a bit and cause me to run slower in workouts.

“I don’t have access to the facilities at the moment. In the future, I want to work with a coach who knows what they’re doing in this area before incorporating it back into my training schedule.

“I will also try to do some strides and drills two to three times a week after easy runs.”

Mental health benefits of running

“I feel like it’s very good for your mental health to have a bit of time each day where you are able to be alone in that way,” he explains. “It gives you a chance to reflect, think, put things into perspective, focus.

“Running has always been such an incredible mental release for me and I think that side of it is undervalued.”

Favourite sessions

The psychology graduate is clearly a strong minded athlete, with his favourite sessions being brutal track sessions.

“One example of a go-to session would be firstly 8×600 off 90 seconds, before changing into spikes and then doing 4×200 off 90 seconds, aiming for 96-93 seconds for the 600s and 28-26 seconds for the 200s,” he says.

“I also love longer sessions, such as four sets of 1200, 800, 400, with 90 seconds rest throughout and between sets, aiming for about 3:30, 2:16, 66 seconds for the reps.”

RELATED: How I train: Dan Studley

Most dreaded session

On the sesssion he least looks forward to, he says: “A tough session I always dread is one of the workouts mentioned in my training called ‘The Michigan’.

“There are a few different versions of this workout (see above for his adaption) but I think I’ve found an appropriate balance for myself.

“I find visualising my goals is the best motivation when I’m struggling on a run or session. It brings back the focus of why it is you’re doing it in the first place.”

Fuelling 100+mile training weeks

Clements is lucky enough to have chickens at his family home, “so eggs are a big source of fuel”.

He goes on: “I just try to keep a relatively healthy balanced diet. When you’re running 100 miles a week or more your biggest enemy is under-fuelling and a lot of distance runners forget that.

“The only supplements I use are a calcium and vitamin D supplement from Tesco and a liquid iron supplement from Floradix.”

RELATED: Kieran Clements is gunning for the top after breakthrough summer

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Kieran Clements appeared first on Fast Running.

Tracy Barlow is one of the UK’s most consistent performers when it comes to major marathons, but the Thames Valley Harrier was a late starter to the elite running game.

The 33 year-old ran her first marathon seven years ago, clocking 3:52:59 in London. She has since knocked more than 82 minutes off that debut time, returning to the London Marathon to run her 2:30:42 PB last April.

Barlow’s rise to the top of British distance running is a remarkable one. In that interim period, she has represented Great Britain three times and will pulled on the England vest twice.

Fast Running caught up with the Nick Anderson-coached athlete to find out more about her training, how she fuels her sessions and what she has learnt along the way so far on her incredible journey.

Fast Running: You are a relative latecomer to elite running and full-time athletics – do you think that has helped you thrive and give you perspective in training and competition?

Tracy Barlow: I do feel that I am benefitting from not having years of 100-mile weeks already in my legs. I have been very fortunate not to get injured much, maybe due to knowing when things may be too much or I am on the edge so need to pull back.

But I do feel with age comes a level of understanding of what your body can and cannot tolerate in terms of training load.

I also feel having had a career before I came into running helps me put a perspective on things. Yes, I will be down about a bad session or a bad run but I also know it’s not the be all and end all of things, so I won’t go and beat myself up and push even harder to make up for it.

I am in a very privileged position to be able to do what I do and for that, I will always be grateful.

I am very much still learning what my body is capable of. With each marathon and marathon build-up, I learn something new about myself. The fact that I have been consistent with each one and have progressed forwards indicates to me that there is still more there to achieve.

My lack of track background does mean that my V02 is possibly lower than others at my level, but it is something I intend to focus on in the coming months and improve it.

Photo: Virgin Money London Marathon

FR: You were a nurse until you became a full-time athlete last March – how has that benefitted your training, and are there any issues with this set up?

TB: I found when I gave up working as a nurse I had so much more time to focus on training, resting and recovering.

However, I’ve recently started doing a few hours of admin and front of housework for a gym on reception, working five hours on Mondays and Friday. It allows me to have another focus outside of running but fits in well around my training. I find this helps me get the balance right for a healthy training mind.

During marathon training, it can be very intense and I don’t have much energy for other things, especially after a really hard session. I spend the rest of the day on the sofa until the next run on those type of days.

However, on the lighter training days I can get bored easily, so not having work to go to during the day does mean they can drag a bit. I try to fill my day with other things such as meeting up with friends, meal prepping or getting household chores done.

I have never been one to sit around all day, however, so I try to do something each day that gets me out of the house (apart from the running). I just have to be careful not to tire myself out doing this though.

I do miss work and miss my old colleagues, but I know I couldn’t run at the level I do alongside it. And at the moment my running is my key focus.

FR: What is your current training set up, who do you run with?

TB: I train on my own mostly. All my easy, steady runs are solo as are most of the Thursday threshold runs.

There aren’t many people around who are doing the same kind of training runs so it’s difficult to get company for them. A lot of my running friends work too, so it makes trying to meet up for a session difficult.

On Tuesdays when I have track I will go to Winchester on occasion and train with the group my coach takes. Recently I have been at Battersea on Tuesdays with my training partners as they are based back up in London now.

It’s great to have the social side to training when we get together. We help each other get through the tough sessions and push each other to work hard with each rep. 

FR: How do you keep yourself motivated when training solo?

TB: I stay motivated by remembering why I do it. I envision myself in future key races coming to near the end and chasing down the person in front, my family and friends cheering from the sidelines. I love having them there at races.

I also look forward to what my future goals are and know that I won’t achieve them if I don’t put the hard work in now. 

My training partners and friends are key to keeping me going too. Even when I’m not training with them, they check in with how I am and provide a listening ear when things get tough and the tiredness sets in.

All of these aspects are key to keeping me focused and getting the most out of myself.

Photo: Virgin Money London Marathon

FR: Have there been races when things haven’t gone to plan, and if so, how did you deal with that?

TB: My preparation for the World Championships last year wasn’t ideal. I went out to Font Romeu for six weeks in total, as I wanted to try altitude training and felt with the British team being based there this would be my best opportunity.

Unfortunately, I didn’t adapt well but didn’t realise it at the time. I wasn’t able to hit pace or get anywhere near it for that matter. Also, being away from my normal environment and friends didn’t help. There wasn’t anything to take my mind off training.

So when I returned to sea level and was preparing for the marathon I was already tired and over it. I went into the race not feeling it and knew within the first mile that it wasn’t working.

Having another 25 miles of that feeling was not pleasant. With each major race build-up I have learnt, and continue to learn what works best for me.

FR: How do you ensure you’re properly fuelled up for sessions and races?

TB: I love anything ‘carby’, so bread, pasta or pizza are my go-to meals. I make my own pizza bases so it makes it healthier and not full of additives.

My go-to breakfast, and the one I have pretty much every day, is bircher muesli. The recipe came from the ‘Performance Chef’ (Alan Murchison, a Michelin starred chef and top cyclist and duathlete).

It is made with oats, greek yoghurt, milk and half a mashed banana. To this, I add different dried fruits and berries each day.

My race day breakfast would be the same, but with some raisins soaked in overnight to add extra energy and carbs.

I will always make sure I have a recovery drink ready post-hard sessions or long runs. A strawberry milkshake type drink is my favourite. I tend to lose my appetite after anything hard or long runs, so this helps me make sure I get the nutrition into my muscles when they need it most.

I will often have yoghurt and granola as a pre-training snack and sometimes post-training. I will try to make my own so I can add different types of dried fruit into it and make sure it’s not full of sugar.

I will only take energy gels for really long session runs and the marathon, as I’m not particularly keen on them. I have started using Maurten (energy powder) in my drinks which is great. It doesn’t upset my stomach and can give me the carbs I need for the longer runs.

However, I have trouble taking on much in the way of fluids during the marathon or during the really hard long runs. I’m looking to try the new Maurten gels in the next marathon build up.

FR: Do you receive any help and support from companies for your nutrition and kit needs?

TB: Maurten supplies me with their energy drink and High5 supply me with my recovery drink and gels.

Adidas provide me with some kit and trainers, so that helps keep the costs down. I need to change my trainers every three months with the high mileage I do, so being able to do so without worrying about the costs is a huge help.

I can tell when my trainers need changing as they start to feel flat and this makes my legs feel heavier. As soon as I get the new pair it’s like having a spring back in my step.

FR: What is your favourite training session for the marathon?

TB: I tend to prefer sessions with longer reps, as this is working the area that I am good at. So 1200m or mile reps are what I prefer. I can also tell with these if I am in good shape as I remember the times I did them in for my previous build-ups.

When I’m running faster for the reps it gives me the confidence boost going into the marathon.

Although I don’t look forward to long runs with marathon pace in them, when they go well it gives me such a boost and can change the way I look at my training.

FR: Can you give us a little insight into how you train, and an example of a typical marathon training week?

TB: When running at pace in training I tend to go on effort more so that any other indicator. My watch will give me an idea of what pace I am doing but I don’t look at my heart rate during sessions.

However, I did go off heart rate over the summer when training in the heat and humidity of Spain and Germany prepping for the European Championships in Berlin. Trying to gauge pace and effort levels went out of the window in 35-37 degree heat!

When running back in the UK and doing threshold efforts in a long run I will aim for a certain pace but also run to feel as this is the best indicator that I am working as hard as I can.

A sample marathon training week
Monday
AM 60 mins easy
PM 45-60mins easy

Tuesday
AM 45 mins easy
PM track session usually around 8-9k volume so longer reps off 800-1600m

Wednesday
AM 75-80min steady (I do this on an undulating route round Richmond Park)

Thursday
AM Threshold run, either 45min with the last 25 at threshold, or 60 mins with 3 x 10-12 mins at threshold. This gets longer and more intense during marathon training
PM 45 mins easy

Friday
45mins easy

Saturday
AM 6 mins threshold, 12×45-60 hill sprints, 4×2 mins fast on the flat
PM 30-45mins easy

Sunday
90-1hr45 steady long run. During marathon training, this will be over 2hours and have chunks of marathon pace in it.

FR: Finally, what is your next major focus?

TB: My focus is definitely Tokyo. From now on all my training and racing is gearing me up towards being able to qualify for the Olympics.

Having competed at the Worlds and the Euros soon off the back of the London marathon, next year I would like to be able to have a bit more time between marathons and be able to spend longer training for the autumn race.

Therefore, I don’t think I will race at the next World Champs, but never say never!

RELATED: How I train: Aly Dixon

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Tracy Barlow talks training and rise to the top appeared first on Fast Running.

Jake Robertson has enjoyed a breakthrough year in 2018, including personal bests over 10k, half marathon and a New Zealand record-breaking marathon debut.

The Kiwi’s marathon performance of 2:08:26 in Otsu, Japan saw him smash the 34 year-old national record held by Rod Dixon.

Robertson, who has been based in Kenya since 2007, followed it up by equalling the Pacific Ocean island’s 10k road best with a superb 27:28 clocking in New Orleans, before breaking his brother’s 10,000m national best, running 27:30.90 at the Commonwealth Games.

Finally, he ran under 60 minutes for the first time at the Great North Run, where he crossed the line in 59:57, finishing second to Mo Farah.

Fast Running spoke to Robertson about his training approach, strength and conditioning, and his favourite session.

Fast Running: Big picture, what is your approach to training?

Jake Robertson: My training approach is all about putting in the hard work consistently, while also being careful not to do one or many workouts where you push over the limit.

To quote Bruce Lee, “long-term consistency trumps short-term intensity”.

FR: Could you tell us a bit about your training set-up, the role of strength and conditioning in your program and your training group?

JR: I’m self-coached now, and strength and conditioning plays a major role in my program and prehab. Basically if I don’t do it my injury will come back.

I have to activate every morning early in the gym before I can go out to train.

Training in a group is a major reason I’m able to hit times in the toughest sessions. Without helping each other we would not be able to train at the same level or feel as comfortable doing the workouts.

Our training crew have a great team spirit and always have a laugh. Many stories but none I can think of that are suitable for the public.

FR: On specific training sessions, what is your favourite and least favourite, and what distance is your longest run?

JR: A favourite would something we call a continuous session, something like 5-6 x 4km @ race pace, 1km moderate recovery @ 3.40-3.30km

Sometimes I struggle on days I still haven’t recovered from the day prior, but I don’t have a dislike to any particular session.

40km is the longest run we do.

Photo: Kevin Morris/Beach to Beacon 10k

FR: Is there a particular session you like to do in the build-up to an event that helps feel in race shape?

JR: I usually know if I’m in shape coming up to an event by the series of training upon weeks and weeks.

I don’t need to prove I’m in shape to gain confidence just before a race to gain confidence, that would only waste energy.

FR: Is your training different compared to your brother Zane’s training?

JR: We both know most of the same methods, but if we’re not training in the same group then it differs.

FR: Competing in marathons is now your main goal, but does your training differ at all in the build-up to a 10k race or half marathon?

JR: These days the pace of training for a marathon is approaching the half / 10km.

Mainly the marathon is usually the target so I personally don’t change too much and just use the other races as a hard training or preparation for the main goal.

FR: What is your diet and nutrition like?

JR: I take my diet very seriously. I don’t eat fibrous foods the night before hard sessions and eat healthy all other days.

Sometimes I get a craving for pizza or something and I’ll hit that after a hard workout as a reward or cheat day. It’s only healthy like that.

FR: Does performance data play a part in your program? Do you analyse your workouts?

I tend to analyse my feeling afterwards rather than data.

If you’re in touch with your body and are mature enough to listen to it, then consistency happens.

FR: Who have been the most influential people in your running career so far?

JR: The most influential people for me have been Eliud Kipchoge, Patrick Sang & Shaheen.

Eliud helped me to believe in myself, and while I was training with him for some years, Patrick Sang really helped me to understand some major points about training and that’s why I’m able to be self-coached today.

Shaheen paid rent for us, bought food and while staying with him I got to see how serious you have to be to make it in this sport.

FR: How has training been going ahead of your second marathon in Toronto (October 2018)?

JR: After my vacation in New Zealand training back in Kenya has been very positive.

I’ve gathered the same shape, if not better, than I was in before.

RELATED: Jake Robertson is finally enjoying the fruits of his labour

Are you a fan of Fast Running? Then please support us and become a patreon. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Jake Robertson appeared first on Fast Running.

Aly Dixon may have been forced to withdraw from the European Championships marathon team after losing a battle against time to regain race fitness following injury, but the North Eastern star is confident her self-coaching will ensure she’ll be bouncing back soon.

The Sunderland Stroller has made running her full-time job since 2015, making ends meet doing online coaching, along with receiving some support from UKA, the Virgin London Marathon and Nike.

While the 39 year-old is set up for a post-elite athletics career (she has a degree in Sport and Exercise Development and post-graduate qualifications in Computer Based Information Systems and Sports Massage Therapy), her focus now is on regaining her enviable marathon speed to give herself one last shot at a major championships – namely the Tokyo Olympics in 2020.

So what does one of Great Britain’s fastest ever marathon runners’ schedule look like, how does she retain fitness when injury strikes and what food does she rely upon to keep those much needed energy tanks well fuelled?

Training

We asked the Olympian and Commonwealth Games veteran: what does a ‘typical’ week’s training look like for during a marathon block?

“When I’m in marathon training I don’t follow a seven-day programme,” Dixon explains. “Instead I structure my training so that I do a hard day (track, tempo, long run) every third day.

“I’ve found that as I’m getting older I need the extra easy day in there to ensure I’m recovered enough to keep the quality of the hard days high. Gone are the days of doing a long run on Sunday, track on Tuesday and a tempo on a Thursday.”

A nine-day cycle which looks like this:
Day 1
AM easy 10 miles. Gym, PM easy 6 miles
Day 2
AM track session. PM recovery 6 miles (sometimes cross train if it’s been a really long or hard session on the morning)
Day 3
AM recovery 6 miles or 90min cycle. PM easy 8 miles
Day 4
AM steady 15. Gym. PM easy 6 miles
Day 5
AM tempo, either straight up to 13 miles or 15 miles split up as 3×5 miles or 5 miles, 4 miles, 3 miles, 2 miles, 1 mile. PM easy 6 miles
Day 6
AM recovery 6 miles or 90 min cycle. PM easy 8 miles
Day 7
AM easy 10. PM easy 6 miles
Day 8
long run. Anything between 23 and 26.2 miles
Day 9
REST

“I’ve always been a lover of high miles, but over the years I’ve come to realise that there is a limit to how much you can do without having a negative effect,” she says. “In my last two marathon blocks I ran over 130m weeks, which in all honesty is just crazy and there’s really no need.

“In reality, I know that 115 -120mpwk is more than enough, so now I try to keep to less than that. The cross-training helps as it allows me to flush the legs out after a hard day without the added impact. It also uses slightly different muscles, so it gives my hamstrings a break and gets my quads working a bit more.

“I have also linked up with the guys at Smart Fitness in Newcastle (a gym in the city) to help me with my strength training. It’s a really important part of my training, not only making me physically stronger, but more robust and helps to keep the niggles away.”

Photo: Virgin Money London Marathon

Self-coached

Dixon has been self-coached since leaving Liz Nuttall’s guidance in 2012. She acknowledges that, while it has paid off for her, it’s not always the easiest option.

“It does take a lot of courage and confidence to take on a self-coached approach, but as long as you have a good mentor or confidant you can pass ideas by then it’s quite liberating, and makes you take more ownership of your training and performance,” she explains.

“The hardest part is being totally honest with yourself and not just mindlessly following what you’ve written or skipping runs because you can.

“I’m often guilty of pushing too much and stepping over the fine line into the realms of over-training, whereas if you have a coach they would normally see those signs before you make the mistake. It can be hard at times but it has worked out well.

“I knew I’d made the right decision when I ran my first sub-33min 10k at Leeds that winter – that gave me the confidence that I did know what I was doing and I’ve never looked back since. I’ve smashed my PBs at all distances from 5k through to the marathon and made GB teams on road, track and cross country as well as becoming the British marathon champ twice and an Olympian.”

What specifically changed in her training once she made the decision to oversee it herself?

“I based my training on stuff that my dad used to do,” she reveals. “He was coached by Alan Storey back in the day and ran 2:21, so I spoke to Alan and got a few ideas. Funnily enough, they were very similar to what I had been thinking for a while – longer tempos, longer long runs, tempo mixed with reps and so on.

“The other thing that changed dramatically was my strength and conditioning. I started to work with a great S&C coach, Julie Twaddle, and she introduced me to proper lifting, not just bicep curls and leg presses like I had been doing! I kept in one cross-training recovery session a week too.”

Paula Radcliffe factor

Dixon also credits the support of the world’s fastest ever marathon runner, Paula Radcliffe, with a lot of her success.

“Paula has been a huge help over the last three years and if it wasn’t for her I’d not be where I am now,” she says. “I write out what I plan on doing over the next few weeks, before then sending it off to her, she looks over it and comes back with some suggestions.

“Sometimes it’s changing the order of the session or cutting some back. Her reply normally includes the words ‘more rest needed’! I have taken this on board though, and try to have a complete rest day every 7-10 days.

“We’ve also enjoyed racing for fun together too, at the Disney Paris half and the Sunderland half – and although there’s photo opportunities at Disneyland there’s no stopping when you are running with Paula!

“The Sunderland half was great because it’s in my home city, it’s organised by Steve Cram and Allison Curbishley, and it was a massive thing for the North East running community to have Paula there. It’s not everyday you get to race a world record holder on the streets where you’ve grown up, and I couldn’t let her beat me on my own turf, so I out-sprinted her over the final 100m.”

Photo: Virgin Money London Marathon

Cross-training

Although Dixon has clearly enjoyed racing and training hard over the years, she has had to take the rest day mantra on board more and more after a number of injury-induced disappointments over the years.

She has, however, as a result, learned the power of cross-training to maintain fitness before running training can resume.

Her venture into cross training initially started in an effort to make the London Olympics marathon team back in 2012, when she tried – ultimately in vain – to get fit in time to gain the qualifying time at the London marathon earlier that year.

RELATED: Anna Boniface: cross-training faux pas

“Although I had what was then the B standard, I knew I’d need a sub-2:30 time to make the team, so that’s what I aimed for,” she reveals. “I was in the pool aqua-running twice a day, seven days a week. It’s the most boring thing in the world having to ‘run’ up and down a pool for two and a half hours to replicate your long run.

“It worked though and I came out of the pool fitter than I had ever been. My first race back was a cold and snowy Saltwell 10k and I broke the course record by 40 seconds after only three weeks of land running. However, I then burnt myself out in Kenya, where I was running more than 125 miles a week and doing stupid sessions like 30×400.

“Recently I’ve started to enjoy cycling a bit more. I bought a new bike after my recent operation and was doing over 120 miles a week on it whilst I couldn’t run. I still try to get out on it once or twice a week, but that might change when winter hits.”

Nutrition

So how does the self-confessed high mileage fan ensure she’s properly fuelled?

Dixon explains how although her diet isn’t rocket science, she’s learnt a lot along the way: “I’m a creature of habit and my meals are usually based around the basics of some kind of meat, a healthy portion of vegetables and a carbohydrate source, normally rice, as I’m not a huge pasta fan.”

An average day would be:
Breakfast: porridge with chia seeds, almonds, raisins, seeds, berries, banana and cinnamon. I’m a big fan of the Whitworth fruit shots for a little bit of variety.

Snack: some kind of fruit and some nuts.

Lunch: a tuna/ham/egg salad, either as a sandwich or with a chunk of crusty bread. Or poached egg on a toasted bagel.

Snack: Maltloaf with jam or almond butter. Dark chocolate. Chia charge flapjack.

Dinner: some kind of meat stir-fried with veg and served with rice/noodles/sweet potatoes.

Snack: Greek yoghurt, seeds, berries. Hot chocolate. Popcorn.

“I’ve had some great advice from Renee McGregor (the dietitian) over the years,” she adds. “This included how much and when is optimum to eat protein after sessions, and I use her books as a ‘go-to’ still.”

It’s clear that the down to earth marathon star recognises the importance of taking advice and accepting support from experts who clearly care about her progress and general health, with McGregor, Radcliffe and Cram and Curbishley all featuring strongly in her success story.

However, it’s when Dixon reflects on the numerous local half marathons and parkruns she has done ‘for fun’ that it’s obvious the northern ace will never stray far from her roots, even if she does have to travel as far as Japan in two years time for a certain Olympic Games.

“I love running and especially running in local events,” she says. “I think it’s so important to support the local scene, as that is where I developed.”

It seems clear that, with Dixon, you can take the girl out of the North for altitude training or far flung races, but you’ll never take the North out of this Sunderland lass.

RELATED: How I train: Lily Partridge

Are you a fan of Fast Running? Then please support us and become a patreon. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post How I train: Aly Dixon appeared first on Fast Running.