Training Toolkit
The High Performance Runner Training Toolkit contains a selection of articles that will help you to put together an individual training programme to achieve your running goals.
Training Fundamentals
Don’t panic if you need to take a break from running!
It is natural for most runners to panic when they need time off from running, whatever the cause of that break. This is even more the case if they are preparing for a goal event that a break in training interferes with, but even applies to holidays and other planned...
Adapting your training to a sudden increase in temperature
In the UK we seem to be getting more periods of unseasonably warm weather in spring and autumn, and even heatwaves in summer. A sudden big increase in temperature is always tough for endurance training, and if you are already training hard and continue at the same...
4 basic exercises that will keep you running everyday
Nearly every runner suffers from frustrating minor injuries. You may think these are due to running too much, but in many cases it is not really the running that breaks your body down (unless your technique is poor and/or you over-train), but other less active parts...
Guide to steady running
Steady running is the most important single training component for serious endurance runners. It looks like the least technical activity but it is also the easiest to get wrong. To a large extent the more time you spend running the better endurance runner you will be....
Watch out for winter dehydration
When the weather is icy cold it is easier to become dehydrated than you might realise. Increased sweating as a result of wrapping up warm for runs, working in a warm office all day, living in a house with central heating, and even sitting in your car with the heater...
Taper right!
Tapering is the final phase of ‘peaking’ for a major goal race or for a competition period involving two or more important races in quick succession. Tapering involves reducing your overall training load for a short period before the race to allow your body to recover...
Track
Fartlek Training
A fartlek run can give you most of the benefits of a structured interval or repetition workout with less mental pressure
Road
Eddie Whittaker: Training for a 2.29 marathon
Uttoxeter's Eddie Whittaker was for a long time one of North Staffordshire most competitive distance runners. This is an extract from his training diary in 1987 where over 6 months he improved his marathon time from 2 hours 38 minutes to 2 hours 29 minutes with many...
Robert Deakin: Training for a win at the 2000 Manchester Marathon
Many thanks to Robert Deakin for providing this extract of his training diaries. I hope it gives an insight into the level of training required to perform at this level. In addition to details of his runs and training sessions Rob gives his thoughts on how he felt...
Half Marathon Training Plan for sub 90 minute runners
This is an example 12 week training plan designed for experienced runners aiming to run faster than 90 minutes. It was created on behalf of the Congleton Half Marathon in 2019 but the principles apply whatever half marathon you are aiming for. If you would like more...
Half Marathon Training Plan for Beginners
This is an example 12 week training plan designed for beginners who are aiming for their first half marathon. It was created on behalf of the Congleton Half Marathon in 2019 but the principles apply whatever half marathon you are aiming for. If you would like...
HPR coached Danny Soltys takes Cheddleton 10k win
HPR coached Stone Master Marathoner Danny Soltys stormed to a win at the 2019 edition of the hilly but popular Cheddleton 10k in North Staffordshire. Biding his time in the pack for the first mile Danny used his front running strength to push on solo for more than 5...
Danny and Amy are High Performance Runners at the Cheadle 4 Road Race!
There were excellent performances by HPR coached Danny Soltys and Amy Neill as they finished 1st man and 2nd lady at the Cheadle 4 mile road race in North Staffordshire, England today. Local runners Vinnie Martin and Mike Harding who frequently train with the group...
Cross Country
Fartlek Training
A fartlek run can give you most of the benefits of a structured interval or repetition workout with less mental pressure
Trail & Mountain
Roger Taylor: Training for a podium place at the Mourne Way Ultra Marathon
This article describes the background to Roger Taylor’s entry to the race, and the specific training he employed to finish 3rd at the 2019 Mourne Way Ultra Marathon.
John Danahay: Training to win a trail marathon race aged 52
Specific training for the 2014 Montane Rivington Trail Marathon which High Performance Runner founder and coach John Danahay won outright aged 52.
Fartlek Training
A fartlek run can give you most of the benefits of a structured interval or repetition workout with less mental pressure
Training for Fell & Hill Racing in the UK
Plan your training to get the best out of your fell and hill running championship racing.
