I'm beginning to think I'm going crazy, as I'm sure I read an article in RW recently speed sessions with 400m splits...with about 6 different options for what to do, and working to 1200m, instead of 1600m (or something to that effect). Yet I've just

UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8

HiThis is probably a really obvious question but in the 10k schedules what pace should I be doing for the interval sessions - 8*400m/6*600m? I'm aiming for a time of 50mins.Thanks

the distance it asks for so i do what is best for me. Hmmm..not easy is it. I did a track session last night and my 400m were averaging out at 95 secs. I just wondered if they thought I ought to be doing them in 75 secs! last year i was way outside the time

x200/400m track reps, hill sessions of 12 x 400m with jog recoveries. Occasional gym circuit training of 2 hours with some fartlek and stide runs. Plenty to keep them on their toes eh?Cheers

Can anyone tell me what the most useful spped session is for marathonas (3 hr time) - is it a marathon paced run every week of 6-12 miles ?ta your best with a session of say 800m or 400m sprints - fast (about 2m40s for 800m) do about 8 reps at 800

copy down?Thanks http://www.runnersworld.co.uk/general/rws-definitive-serious-speedwork-400m-sessions/169.htmlany good?

the distance but the intensity that you run them.5 x 800m at your 3k pace is a painful session.Frank Horwills guide to pacing in general is take your 1500m flat out time and work out the pace you are running for 400m of this, and as you up the distance add 4

I am aways doing 7.54 mins/mile what ever distance i do  5 or 10 miles it's always 7.54 minutes a mile. If what you want is a different pace, then change the pace in training. Mix it up. Slower bits, faster bits. Do one session a week of 10 x 400m

some 400s to get your speed. Do 3 quality sessions a week, 2 speed endurance and 1 speed session eg. 8 * 200m off 200m jog recovery at 800m pace or 5 * 400m off 1 min rec but try to build this up to faster than 4 30 pace, so aim for 72s at 1st then get