Tying Shoes

Gearing up for speed

As the race season gets into full swing we are aiming to seriously built speed. All the groundwork you did in the early months of the year will have provided the foundations; now is the time to build on them.

Last month probably felt hard as you transitioned from a focus on strength, power and endurance to concentrating on speed. This month will be tougher as you seriously up the intensity.

This puts additional strains on the body making proper recovery vital, which is why we are pleased to have an article on the subject from Kymira Sport on the subject.

This increase in intensity makes us more prone to injury so we take a look at some of the solutions. And there is no doubt that hard training hurts unless we have the right mindset. It's all to easy to forget that the reason we took up the sport was to have fun and get that sense of achievement that a PB, podium or maybe a first gives.

Good luck for a great race season.

Team Savage

In this month's Guide

Training Proportions Jun SepTraining Sessions

July represents the 2nd month of a 4-month phase known as the “peak” phase. 12 sessions of pain - I mean fun. Read more

Recovery lead pictureRecovery - An introduction

Training and racing have a huge impact on our muscles, metabolism and mindset. Clearly, the major impact is to improve our performance but there are some negative impacts on a range of functional attributes. Read more

FootFeet  - Pretty important equipment

Looking after them should be a high priority! Read more


The most important organ for any endurance athlete is the brain! Your approach to both training and racing is determined here. Do you understand it? Read more  


Most of us simply aren't getting enough. While we can, to an extent, cope with this in normal life, if we are training hard shortage of sleep negates the benefit of much of our training! Read more


These articles are designed to ensure you can get the most from your training. You may want to refer to them on a regular basis.

Borg Scale

Borg Picture

Dr Gunnar Borg, who created the scale, set it to run from 6 to 20 as a simple way to estimate heart rate. Read more...

BMR Calculator

Chicken Salad

Eating the right amount of the right food is a Critical Success Factor. Do you know how much you need? Calculate it here...



Water balance affects performance more than any other nutrient. It is also true that most of us fail to drink enough water. Read more...



Just what do all these technical terms mean? See our glossary here.


Warmup Flames

A good warm-up will not only help to reduce injury but will help you train harder for longer. Read more...


Cool down

Proper cooling down helps effective recovery. It removes lactic acid and other metabolic by-products, relaxes the muscles... Read more...

Recovery Sessions

nature forest walking girl

Recovery days do not mean you do nothing. Here are 5 sessions that are gentle but will produce more efficient training better training... Read more...

Dynamic Stretching


Stretching during warm-up helps to prevent injury, in your cooldown routine, it promotes recovery. Watch the video

User Guide

Athlete ReadingS

Read the user guide! It is very short but it will help to ensure you get the most out of the guide. Read more...

Where are you now?

Self Awareness S

A self-assessment questionaire to help you reflect on your training. Read more...

Perceived Exertion

RPE with HR S

Train to your heart rate without a heart rate monitor. Read more...


Dave Savage


Head Coach and Founder

David Willox


Owner of Think Fit

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Kymira Sports


Producer of specialist recovery sportswear

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Podiatry Centre

Paul Harradine

Paul Harrodine

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