(Sun) Endurance target: run 90 mins plus at an easy paceAug 4 (Sun) Endurance target: run 90 mins plus at a steady paceAug 11 (Sun) Race (ideally 10K or 10M)Aug 18 (Sun) Endurance target: run 1hr 55 mins plus at an easy paceAug 25 (Sun) Endurance target
to four. To their surprise, they didn’t slow down in local road races. So they cut back to three days of running. "Lo and behold, our 10K, half-marathon and marathon times didn’t suffer at all," says Pierce. "The more we discussed this – and we discussed
is your half-marathon target in hours and minutes; the other paces are in minutes and seconds.1/2M5K10K1/2MSteadySlow/Easy1:155:155:305:406:00-6:156:45-7:101:205:305:456:006:20-6:407:15-7:351:255:456:006:256:45-7:107:40-8:001:306:006:206:507:15-7:358:05-8
monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. Whats more
, flat country roads and through pretty Leicestershire villages. Blackpool Sand National 4.5 (Lancs, April 3) From the organisers of the Blackpool Beach 10K comes another beach race run over the classic Aintree distance of 4.5 miles. It consists of two
to overtiredness and injury.I recommend that you enter some races after a few weeks, especially if you havent raced before. Run in a 10K as if you were doing the first half of a half-marathon, without putting pressure on yourself.By the later stages
1K OR 3-4 x 1 mile at 10K pace, then 10 mins jogThu 6 miles easyFri RestSat Warm up, then 15 + 10 + 5 mins THR, with 3 minute jogs betweenSun 10 miles steadyTOTAL: 43-45 miles approxWeek FiveMon 6 miles easyTue 2 miles easy, 4 miles brisk
mins jogging Rest 45 mins jogging Rest Rest 35 mins jogging 1 hr jogging and walking. Week 5 20-min run Rest 50 mins jogging Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race
target: 60 mins run/walkJul 29 (Sun) Weekly target: Race (ideally 10K)Aug 5 (Sun) Weekly target: 70 mins run/walk at a faster paceAug 12 (Sun) Weekly target: 90 mins run/walkAug 19 (Sun) Weekly target: 90 mins run/walk at a faster paceAug 26 (Sun) Weekly
of running five or six one-mile reps at 10K pace, but just remember that you have to do this, without any rest, in a race anyway. Try to fit in at least one session a week, and mix pure speed sessions with speed-endurance sessions for the best of both worlds
