After the base phase and basic fat metabolism have been established, training time should be shifted into very prolonged runs of three or more hours, depending on your event.

经过最初的阶段后而且基本的脂肪代谢机制己被建立，训练时间即可延长至3小时以上的超长跑，视你准备挑战的距离而定。

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Spencer's summer has been spent in various training camps "working on strength and speed", none more demanding than a three-day stint at the Army's training base near the Brecon Beacons mountains in South Wales.

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