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