schedule as you.I know it's not very clear for a beginner, luckily I had some good advice from Forumites.The Speed session should be :- 10/15 minutes warm up (slower than your normal speed)-week 1: 3x600m, 200m jog Pace 10kyou'll run the 600m at your 10k

....Pleaaaaaase update the list..................... Running Peeps:200 minutesBDBlueWombatCan't stop runningCookieDo2 (may support by providing a pacing role in the half?)DommersHashetteJessieJola (KK's mate)Jungle DaveKathKeithKittenkatMike Frog

- to four-minute recoveries between sets. The 200 should be run almost all-out, the 600 slightly slower, and the 1600 at about 10-K pace. And oh yes - you should take no recovery between the 200 and 600, nor between the 600 and 1600! This incredible workout

reduced my PB down to at least 2.00 minutes dead.In order to improve my 800m time further below 2 minutes, I'm also going to have to improve my 400m PB at the same time - if I can only manage each 400m of the 800m at roughly 1 minute maximum speed, I am

- unless it's for a runner who takes 60 minutes for a 10k. A 10k progression would look something like this:4 * 1k @ 10k pace with 2:00 jog recovery.5 * 1k @ 10k pace with 2:00 jog recovery.6 * 1k @ 10k pace with 2:00 jog recovery.6 * 1k @ 10k pace with 1

Hello all im looking for a good running watch,and the timex triathlon megalap 200 seems to do everything i need, & then some[theres even a button that gets the kids out of bed & off to school in the morning].But seriously has anyone owned one

lap has two, 100/150/200 has 9 I think. So if you wanted to programme in a simple 2 minute (fast) / 1 minute (slow) session, the 50 lap would do the job. But with the 30 lap, by only having the option of putting in a 1 minute countdown/repeat, you

Ingredients (serves 4)1 large onion, roughly chopped2-3 cloves garlic, peeled and sliced2 cm piece fresh ginger, roughly chopped2 tbsp vegetable oil 200g yellow split peas200g Tenderstem broccoli, sliced in 3cm piecesSmall bunch coriander, roughly

. Follow this up with 2-6x200m at 5K pace or faster. Another option is to do four sets of 800m/200m. Run the 800m at 5K-race pace, recover for two minutes, then take the 200m at your one-mile pace or slightly faster. Between each 800m/200m set, jog for one

was second and Shawn Crawford of US third (Dix was fourth).  First four all ran under 20 secs.  Michael Johnson had just finished predicting 19.5 secs as a time for Bolt when next half minute (or somewhat less than this) his 200m record set in July 1996