Men\'s Health UK - 10.2019

WELCOME TO THE FAST LANE

RUN

NOW YOU’RE UP AND RUNNING

Put your new skills to the test with our three-days-a-week
PB plan from the experts at Runner’s World

PHASE 2

A CALL TO ARMS

Imagine that you’re holding

an egg in each hand to ensure

you don’t clench your fist,

which tenses your upper

body. Bend your arms to

90 degrees, swinging in time

to your stride. To maximise

efficiency, don’t let them

come across your body.

PHASE 1

SHOULDER

THE BURDEN

Set your eyes on the horizon

with a relaxed jaw. Keep your

shoulders low and slightly

taut. As you tire, ensure they

don’t drift up. This will help

you run tall, keep your back

straight and prevent

slouching, which can reduce

your optimal lung capacity.

PHASE 3

KEEP IT ROLLING

To speed up leg turnover

and master an energy-

conserving stride, ensure

that your knee lift is low.

You’re aiming for a fluid,

cyclical movement. As you

move, rolling from your

mid-foot onto your toes,

use the muscles in your

calf to propel you. Smooth

and steady wins this race.

MASTER

YOUR FORM,

STEP BY STEP

It’s not just putting one foot

in front of the other. You take

thousands of steps in a 10K,

each one bearing a load of five

times your weight, so you need

sound technique to get ahead

of the pack – and stay there

1+3

2+4

WEEK

GYM

GYM

THURS

3KM EASY,

8 X 400M

AT 10K PACE

3KM EASY,

8 X 600M

AT 10K PACE

TUES

8KM EASY,

10 X 100M

SPRINTS

11KM EASY,

INCLUDE

HILLS

SAT

REST

REST

MON

REST

REST

FRI

GYM

GYM

WED

9KM EASY

9KM EASY

SUN

MEN’S HEALTH 105