Coach Jeff Gaudette explains how to add a running day to your weekly total

TIME IT RIGHT

Try it when you have no races coming up, or early in a new training plan. ‘This gives you the opportunity to experiment without ruining race preparation,’ says Gaudette.

TEST IT

Start by adding a short, easy run – about half the distance of a typical easy day for you. Injuries, anxiety or bad sleep should prompt a return to your previous schedule.

ASSESS IT

After a few weeks, take stock. Maintain the frequency if you feel good, but scale back if you note signs of overtraining such as fatigue or slow performances.

STEP IT UP

Once you know the extra day won’t break you, add a mile every two weeks until you match your other easy days. Then you can add short bursts of faster running if you like.