session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m)              35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4

long and you're totalling 2400m anyway which probably would compensate for the long recovery.200m flat out - x by 2 and add 4 seconds = 400m race predictorThere is a really good 800m one -run a 400wait one minuterun a 400then have 10 mins off and do

of say 12x400m tough inclines with jog recoveries, try some track reps for speed 8x800m with 1 min recovery.Also fartlek on 8 mile road runs.Try for 18-20 miles on sunday.Train your mind as well as your body!Good luck

is to measure the length of the belt and count the revolutions up to 800m or so.That should give you the data you need to produce fairly accurate measurements.

mail. If you want to keep receiving these mails, please click here. Note: M=miles; m=metres. Run all speedwork (eg 6 x 800m) with a 1- to 2-mile warm-up and cool-down jog. Full glossary | Training pace calculator | Full schedules | Garmin schedules

.e. rest periods) between the fast running repetitions - although many people refer to the session itself as an `interval` session. `Intervals` tend to be used to describe sessions of  300/400m  up to 800m.Daniels effectively defines repeats as short

+ (outside of course)Sun- weights/SprintsBasically, I am looking for ideas for my tempo runs, to add some variety ya knowI do - 1mile repeaters (x6) @10k pace        (Killer tempo run)        - pyramid400m- 800m - 1200m -1600m- 1200m- 800m - 400 @ 5k pace

. They run 500m at 1500m pace, 15secs rest then 300m at 800m pace. 2mins rest then repeat.Probally the BEST VOmax session out there which is great for 800m-5K runners is 5/6 X 1K with 1min rest at 5K pace. i am 14 years oldi train 5 times a week and do 2

as "Intervals: 8x800m" or something similar.We can take 8x800m as an example. What that means is that the runner runs 800 metres fast followed by a slower recovery run - that fast-slow pair counting as one "rep" or repetition - then repeats that process seven

that a coach who knows you could give much better advise. Going forward, it's wise to vary sessions at 10km, 5km, 3km, mile and even 800m pace, as each will benefit you in a slightly different way.Hope that's of some help.JEJ So am I not doing enough