Be a fast learner

How to ease fasted runs into your training routine

HOW OFTEN?

‘A “standard” runner would only really want to have one fasted session a week and because the intensity of a session needs to be low, it would need to be an easy or recovery run, usually done first thing before eating breakfast,’ says running coach Karen Weir. ‘Many runners who run before work or run to work may well be fasted already.’

HOW LONG?

‘You could gradually build up the distance by five to 10 minutes a week if you wanted to use it as your long, slow run,’ says Weir.

HOW HARD?

‘I wouldn’t recommend trying to do any session that requires quality, such as intervals, hill work or even a tempo run, says Weir. ‘Experiment and see how it works for you – try an easy half-hour run one morning before breakfast and if that’s OK, the following week you can add on five minutes and so on.’