Run Elite: Train and Think Like the Greatest Distance Runners of All Time

by Andrew Snow

cannot consistently perform in a manner which is inconsistent with the way you see yourself.”[36]

Glycogen-depletion runs, - Fast-finish long runs, and - Alternation runs.

20-mile easy run, with the last 3 miles at 30 seconds faster than marathon pace. - A progression run of 10 miles, which starts off at 10 seconds per mile slower than marathon pace and progresses to 30 seconds faster than marathon pace. - Finish any long run with a series of 100-meter strides. - Following a tempo run, get on the track and run 300m all out (as Tim Broe did, in chapter 13).

This run consists of a warm-up of slow running for perhaps only one to two miles, followed by a few short 100-meter strides to make sure that muscular range of motion is available and then a short 90-second interval at about 3-5K race pace. This is enough time for the body to signal the release of more insulin, but not long enough to produce any fatigue that will hurt performance on race day. Then, after the 90-second interval is performed, you want to immediately capitalize on the 20-minute insulin spike and eat 400–600 calories of carbohydrates, preferably in an easy-to-digest form such as fruit, fruit juice, or lightly cooked vegetables or starches such as steamed potatoes or rice. This tactic will allow running to remain easy and short in the day or two leading up to the race, while increasing glycogen stores. From this point until the start of the race, your percentage of calories from carbohydrates should be increased, up to 80% of calories from carbohydrates. Eating more isn’t necessary; just making sure that the calories that are eaten are predominantly from carbohydrates will suffice.