Training Articles - Endurance

Staying the Course
Marathon legend, Bill Adcocks was at a recent England Athletics workshop, and Dr Matt Long was there to report on the findings.
The Art of Running Downhill
For many endurance athletes it is that time of year again when the spanner comes out to remove the tracks spikes to replace them with the longer studs in preparation for the new cross-country season. The country's allure conjures up irrepressible images of Vaseline on legs and the challenge of trekking up muddied hills. This being said it is downhill running over the country which needs to be taken just as seriously as uphill drags according to national cross-country team manager Eamonn Martin.
Developing Aerobic Capacity
This article, by Dr Matt Long & Jamie French, provides a brief overview of the physiological underpinnings which signify 'aerobic power' and signposts the kinds of activities that can be done to improve aerobic capability within athletes. Aerobic power is synonymous with the notion of 'V02 max'.

Frank Horwill's 5-Tier System

Dr Matt Long argues that much can be learned by looking back at some older established ideas and evaluating them in the context of coaching today for British middle distance and endurance running to move forward.
Multi-Tier System
Dr Matt Long assesses the legacy and the future challenges of Horwill's five-tier training system.
How to develop a good solid base on which to build speed

An explanation of the body's energy systems and the objective of endurance training.
How to develop endurance when training
Your workout should include aerobic and anaerobic training, as each allows you to build endurance in different ways. The goal is to increase your VO₂ max and lactate threshold, giving you the ability to perform at a high level for a lengthy period.
Continuous and interval training
A look at the difference between continuous and interval training and some examples of each.
Any change of pace is good for your running
How to turn training drudgery into fresh and lively runs.
Training tips for beginners in running
Beginners tend to have all kinds of doubts, but some of the most frequent ones are related to training. Is it just running? Is there a right way to breathe? Do I need to go to the gym?
Marathon Preparation
Running a full marathon or even a half marathon is a huge challenge for your body, so you need to prepare accordingly. You can find a lot of information online, but there are also tips that no one will tell you.
Trail Running 101
Have you caught the trail running bug? You are not alone. Trail running continues to grow in popularity across the globe, especially among ultra runners. If you are thinking about giving trail running a go, do not miss this quick guide.
All Wound Up?

Do you often find yourself tense after a hard workout? Exercise is known to relieve stress, and overtraining can cause insomnia, anxiety, and more mental strain than you had before. There are ways to help yourself out.
Mistakes marathon runners need to avoid

Joe Fleming explains the ten common mistakes marathon runners need to avoid.

Football Fitness
Jo Williams provides some advice on the fitness level required for any aspiring professional football player.
The benefits of Interval Training
This is why should you switch from your traditional cardio workout to reap the benefits of interval training.
Interval Training on treadmills
How to conduct interval training on a treadmill.
Endurance and the young athlete
The factors to be considered with the development of endurance in a young athlete.
Continuous and interval training - update
A review of the pros and cons of interval and continuous training.
Resistance Training in Cold Weather
How to cope with resistance training in those cold climates.
Tri-speed development
How triathletes can develop their speed using interval training.
The ups and downs of hill training
A review of the benefits of hill training and some examples of hill-based training sessions.
LAST - Speed endurance assessment for 400-metre athletes
How to assesses the speed endurance of a 400m athlete using LAST - Lactic versus Speed Test.
Strength endurance
An overview of strength endurance and an example training programme.
The 5 P's of running
An analysis of the running stride phases focused primarily on the action of the lower body.
Effective breathing, while swimming, is all in the balance
How to master the top five challenges to breathing in freestyle.
Protein and Endurance Athletes: Timing it Right
The many benefits of protein for endurance athletes.
Stamina - the unwelcome word in rugby training
A review of six stamina and skill-based rugby training activities.
The ups and downs of fell running
An insight into the training for running on the fells and mountains.
How Horse Racing Jockeys Stay in Shape
Jockeys in horse racing, live by some of the toughest lifestyle and training regimes across any sport. The lightweight riders have to stay in full control of their weight. So how do they do it?

Contribute an Article

If you would like to contribute an article related to coaching or training, for inclusion in the Library, then please email me.


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The Art of Running Downhill For many endurance athletes it is that time of year again when the spanner comes out to remove the tracks spikes to replace them with the longer studs in preparation for the new cross-country season. The country's allure conjures up irrepressible images of Vaseline on legs and the challenge of trekking up muddied hills. This being said it is downhill running over the country which needs to be taken just as seriously as uphill drags according to national cross-country team manager Eamonn Martin. Developing Aerobic Capacity This article, by Dr Matt Long & Jamie French, provides a brief overview of the physiological underpinnings which signify 'aerobic power' and signposts the kinds of activities that can be done to improve aerobic capability within athletes. Aerobic power is synonymous with the notion of 'V02 max'. Frank Horwill's 5-Tier System Dr Matt Long argues that much can be learned by looking back at some older established ideas and evaluating them in the context of coaching today for British middle distance and endurance running to move forward. Multi-Tier System Dr Matt Long assesses the legacy and the future challenges of Horwill's five-tier training system. How to develop a good solid base on which to build speed An explanation of the body's energy systems and the objective of endurance training. How to develop endurance when training Your workout should include aerobic and anaerobic training, as each allows you to build endurance in different ways. The goal is to increase your VO₂ max and lactate threshold, giving you the ability to perform at a high level for a lengthy period. Continuous and interval training A look at the difference between continuous and interval training and some examples of each. Any change of pace is good for your running How to turn training drudgery into fresh and lively runs. Training tips for beginners in running Beginners tend to have all kinds of doubts, but some of the most frequent ones are related to training. Is it just running? Is there a right way to breathe? Do I need to go to the gym? Marathon Preparation Running a full marathon or even a half marathon is a huge challenge for your body, so you need to prepare accordingly. You can find a lot of information online, but there are also tips that no one will tell you. Trail Running 101 Have you caught the trail running bug? You are not alone. Trail running continues to grow in popularity across the globe, especially among ultra runners. If you are thinking about giving trail running a go, do not miss this quick guide. All Wound Up? Do you often find yourself tense after a hard workout? Exercise is known to relieve stress, and overtraining can cause insomnia, anxiety, and more mental strain than you had before. There are ways to help yourself out. Mistakes marathon runners need to avoid Joe Fleming explains the ten common mistakes marathon runners need to avoid. Football Fitness Jo Williams provides some advice on the fitness level required for any aspiring professional football player. The benefits of Interval Training This is why should you switch from your traditional cardio workout to reap the benefits of interval training. Interval Training on treadmills How to conduct interval training on a treadmill. Endurance and the young athlete The factors to be considered with the development of endurance in a young athlete. Continuous and interval training - update A review of the pros and cons of interval and continuous training. Resistance Training in Cold Weather How to cope with resistance training in those cold climates. Tri-speed development How triathletes can develop their speed using interval training. The ups and downs of hill training A review of the benefits of hill training and some examples of hill-based training sessions. LAST - Speed endurance assessment for 400-metre athletes How to assesses the speed endurance of a 400m athlete using LAST - Lactic versus Speed Test. Strength endurance An overview of strength endurance and an example training programme. The 5 P's of running An analysis of the running stride phases focused primarily on the action of the lower body. Effective breathing, while swimming, is all in the balance How to master the top five challenges to breathing in freestyle. Protein and Endurance Athletes: Timing it Right The many benefits of protein for endurance athletes. Stamina - the unwelcome word in rugby training A review of six stamina and skill-based rugby training activities. The ups and downs of fell running An insight into the training for running on the fells and mountains. How Horse Racing Jockeys Stay in Shape Jockeys in horse racing, live by some of the toughest lifestyle and training regimes across any sport. The lightweight riders have to stay in full control of their weight. So how do they do it? Contribute an Article If you would like to contribute an article related to coaching or training, for inclusion in the Library, then please email me.