TIM TOLLEF­SON’S KEY WORK­OUT

Runner's World (UK) - - Fresh Thinking -

WHAT Re­peats of a tech­ni­cal climb and de­scent, both to be com­pleted at tempo pace (think 'com­fort­ably hard' ef­fort level).

WHY To pre­pare the body for the mus­cu­lar dam­age sus­tained on hard down­hills, and the brain for the will­sap­ping grind of long climbs.

WHEN Ev­ery other week in place of a longer tempo run, stop­ping three weeks be­fore race day to let your body fully re­cover.

HOW Run up a trail with a 12-15 per cent in­cline for three miles. De­scend via the same route, keep­ing up an even, com­fort­ably hard ef­fort on both the up­hill and the down­hill seg­ments. Com­plete this cir­cuit one to three times, de­pend­ing on your cur­rent fit­ness level. Start and fin­ish with 20 min­utes of easy run­ning to warm up/cool down.

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