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Run long at least once a week to improve aerobic endurance and rhythm.
Run long again during the week – it’s the law of specificity that long distance races require long training runs!
You need to be "fit" in order to "train". Time permitting, also include one track session, one hill session and one fartlek/interval (short and intense) session per week. All long runs should have some easy, steady and hard.
The hard-easy principle is found in every good programme. Make sure you have recovery days.
Use the environment, especially in Hong Kong where you have some wonderful trails to strengthen the whole musculoskeletal system.
Look after yourself and avoid injury. Eat well. Every hour of sleep before midnight is worth twice after. Training through an injury is madness.
Travel light – lose a few kilograms and you’ll shed plenty of time as well.
Think in terms of 1-2 year programmes and start from the finish, always thinking how each workout gets you closer to the big goal.
Respect the taper and no "super sessions" before big races - except those that haven't trained as you can't taper nothing!
Don't forget to “enjoy your running and tap into inner motivation” - Franz Klammer.