. You can then click on the photos to see a full-sized version. (The index pages are about 300K; the full-sized photos are roughly 200K each.)Here they are...Page 1 - Faster (from around 8-minute/miling) Page 2 - Mid-pace Page 3 - Slightly slower Page 4

in one go over the three sessions.Shorter (on track, if possible):Session 1Warm up (as above)6 x 600 metres at slightly faster than 10K pace, with one minute recovery between intervalsCooldownSession 2Warm up2 x 10 sets of 200 metres at slightly faster

with no serious hills and all on reasonable surfaces - strongly recommended Looking to enter on the day, is there many in it, when it says road race does that mean it all on roads About 200?There is a clash with the Tynedale 10M today which most people doing

for all levels and taking place in a completely traffic free environment.This race is done as a team of four and involves three separate legs:1. 200m swim, 4.6km bike, 1k run2. 1k run, 4.6 bike, 200m swim 3. 4.6km bike, 200m swim, 1k runThe total team time

.g. the time taken to run 200m? Agree, probably an interval, depends on what context the 2:05 relates to. Doh, I meant to say 400m not 200m. 200m sounds fine to me kryton If the programme doesn't make it clear what it means, then I'd suggest finding another

towards a sub-21 minute 5k but am bamboozling myself trying to work out what pace to run 100, 200 and 400m at 1M pace; 200, 400, 800, 1200m and 1600 at  5k pace; and 1000 and 1600m at 5M pace.  Is it really so hard to work out?  (I know how it'll be easier

I haven't a clue how far I run sometimes - the longest I've been out is for 75 minutes. Can anyone tell me how the monitor works, is it fiddly to use? Thanks. Buy one. It's excellent. You strap the monitor on your arm, turn it on, wait

while and then go a little bit faster than usual for 200m and then back to original pace. Wait a couple of minutes and repeat the process. Do about half a dozen to start with and then leave alone for a week. Come back do the session again only doing 10

am a 45 yrs old female. A.  5 x 400m @ 1:32 per 400m , 400m jog in between 5 mins jog or rest  B.  2 sets x [600 / 800 / 1K / 800 / 600] @ 1:41 per 400m  After 600m – 1.5 mins rest, plus 200m recovery jog After 800m – 2 mins rest, plus 200m

bacon or ham, chopped 1 Preheat the oven to 200oC, gas mark 6.2 Mix the bread mix with 140ml warm water (or according to the pack instructions) and knead into a smooth dough. Allow to rest for 5 minutes. 3 Knead again and roll out to a 28cm circle. Place