Speed work is Essential

To improve your long runs, just doing Long Slow Distance training is not good enough. It is essential to do speed work. For example, run 5 X 1km with 3 minutes rest in between repetitions; 10 X 400 meters with rest of 30 to 90 seconds in between repetitions. It is best to run on the track or grass. This was shared by Jean-Pierre Lautredoux, ex French national runner with a PB of 1:01:43 in the half marathon. He was at Desa Park City to speak to runners after the Peer Support Programme. Other helpful training tips he gave were:

• Do tempo run: Run at 90% of your maximum heart rate (about 220 minus your age is 100%). Warm up for 20 minutes, then run for 20 to 30 minutes. Try not to go below 90% for the whole duration.
• After a race on Sunday, do not do hard workout until Wednesday. Your body needs the time to recover.
• For strength training, do lunges, planks and sprints.
• Run only 2 marathons per year for best results.
• Do no more than five 30km runs to train for a marathon.

The club wishes to warmly thank Jean-Pierre for taking the time to talk to the runners.

photos by Wan Yew Leong