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

Runner's World (UK) - - Coach -

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.

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