-6M at 80% max 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down 5-7M easy, inc strides 2M easy, 2M fast, but not 100% Rest 60 mins mixed fartlek 8M easyWeek 2 5-6M with gradual acceleration 2M warm-up, then 5 x 1000m

Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool

(200m jog rec)10 * 300m (100m-200m jog rec)8 * 400m (200m jog rec)these are very basic session but can be tough, if you need any more examples just ask! Thanks for that, I will try them

recovery jogs should be 400m.32. Run at marathon pace for five minutes, then increase your speed to 10K pace for one minute. Continue this five-minute/one-minute sequence until 30 minutes have elapsed. This session improves your speed and breaks up

My previous 10k PB is 49 min. I have a run in about 6 weeks and need to get this down to 45 min (4:30 pace). I'm doing interval training with 400m slow/fast intervals over about 5k. What pace should I be running at for both to achieve a quicker race

Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval

's work sessions were 1 hill session, 1 session of either (i) 12x400m(average 68-70secs) with 30 secs recovery (ii) 6x800m (av 2:30min) with 1:30min recovery or (iii) 4x1mile (av 5min) with 3mins recovery, and then 1 tempo run of around 4-5 miles. the rest

: ) For intermediate runners it mentions:1. "Your training will include weekly 10-10 sessions as tempo work (PI)"- what does 1-2 x 10-10 sessions mean, please?2. Pace Interval: Run at target 10k pace e.g. 2:15 (400m), 4:30 (800m).- will I run 400m in 2:15min etc

to do the 400m at 10k pace, personally I would only do one set and do a 15 min warm up and cool down. Good luck and remember schedules are there to guide you and can be adapted. Normally sessions that include 400m are at 5k pace.As Jane says you can

I fancy some variety and would be interested to hear some ideas for a really tough but useful track session. I could dream up one myself but would be interested to hear what other people do. So come on who can do better than 10x400m? pyramid mate