target half-marathon pace (85% WHR). 'Brisk' sometimes refers to half-marathon pace while 'threshold' refers to 10-mile pace. Often described as feeling 'comfortably hard', aim to hit about an 8 on a perceived-exertion scale of 10. Fast – your 5K or 10K

in an injury. My current routine of two three-milers a week, has led to a 50-minute 10K PB: isn’t this enough to break four hours?A Many runners have achieved good marathon times off relatively low mileage, while some feel that they can’t function properly

?Cardiac/heart-rate drift - on long runsDo two semi-long runs = one long one?Should I extend a 10K race into a long run?Speedwork10K training - tempo pace vs hills and speedworkImproving - tips for increasing speed and making hills look easy, pleaseIntervals - what paces

Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:15 marathon is approximately 9:30 per mile. To break 4:15, you should eventually be capable of a sub-1:55half-marathon (8:45 per mile) and sub-55:00 10K (8

should not enable you to run faster next year. It’s partly a question of how much time you have and partly a matter of avoiding injury. Use the next month or so to train mainly for the 10K, doing two fast sessions a week at around 10K pace and aiming

Jul 14 (Sun) Endurance target: run 75 mins plus at an easy pace at an easy pace Jul 21 (Sun) Endurance target: run 75 mins plus at a steady pace Jul 28 (Sun) Race (ideally 10K) Aug 4 (Sun) Endurance target: run 90 mins plus at an easy pace Aug 11

(Sun) Endurance target: run 60 mins plus at an easy paceJul 21 (Sun) Endurance target: run 60 mins plus at a steady paceJul 28 (Sun) Race (ideally 10K)Aug 4 (Sun) Endurance target: run 75 mins plus at an easy paceAug 11 (Sun) Endurance target: run 75

days a week, with an average weekly mileage of 50 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy

target: run 1hr 30 mins plus at an easy paceAug 4 (Sun) Endurance target: run 1hr 30 mins plus at a steady paceAug 11 (Sun) Race (ideally 10K or 10M)Aug 18 (Sun) Endurance target: run 1hr 40 mins plus at an easy paceAug 25 (Sun) Endurance target: run 1hr

: run 1hr 20 mins plus at an easy paceAug 4 (Sun) Endurance target: run 1hr 30 mins plus at a steady paceAug 11 (Sun) Race (ideally 10K or 10M)Aug 18 (Sun) Endurance target: run 1hr 40 mins plus at an easy paceAug 25 (Sun) Endurance target: run 1hr 40