Athletics and Football (extract)

102 ATHLETICS at four, and another at ten miles, but all the three are runners of the same class, bring into exercisethe same muscles,and re­ quire in varying degree the same essentials to success. The exercise they need is such as will get the limbs hard and the wind abnormallygood. All will do well to walk as much as they can without making themselves stiff j when they start their running on the path in earnest they must get over a dailyspin of halfor two-thirdsof the distance, and when they run the full distance should aim not at spurting from time to time, but at discoveringwhat is the best even pace they can maintain over their full journey. It is hardly necessary,therefore, to point out what essential assistance is given by a 'watch-holder,' whocan tell the runner at what pace he is doing his laps, so that he can knowwhether he is keeping up the speed he wishes. In these longer distances it is hard to give advice as to the actual daily work which should be undertaken. The follow­ ing table is supplied to us by twosuccessful distance runners whoused it ; ONE MILE. First day. —Two-thirdsof a mile at steady pace. Secondday. —Half-mile. Third day. —Slowmile. Fourth day. —Fast half-mile. Fifth day.—S'w hundredyards at steadyfast pace Sixth day. —Afast three-quartermile. FOUR MILES. First day. —Twomilesslowly. Secondday. —Amile. Third day. —Threemiles. Fourth day. —A mile,faster. Fifth day. —Two-thirds ofa milesteadyfast pace. Sixth day. —Twomiles steadyfast pace. On the seventh day, wind and weather permitting, each runner wouldtake a briskSunday walk,of from six to ten miles, taking care not to catch a chill, and to be well rubbed down after the walk as well as after the runs.