mins recovery, as Week 2Wed 6 miles easyThu Warm up, 8 x 2 mins on grass, with 2 min recoveriesFri Rest OR 20 mins jogSat 4-5 mile run, with several fast burstsSun 10K race plus 4-5 miles easyTOTAL: 45 miles approxWeek SixMon 8 miles easyTue Warm
to do themselves justice by substituting one easy run for a rest day and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several
schedule. You may not achieve the three hours, but the extra amount of training should enable you to improve on last years time. Bruce Tulloh, RW Coaching Editor
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:uan99-->This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster
Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:-->Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest
. If you have no idea of your race form and you havent been running three times a week or more in the last six months, we'd advise you follow the Get You Round schedule. 10K 10 Miles Half-Marathon Get You Round 60 mins+ 1:38+ 2:11+ Sub-4:30 51
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle
our Advisory Board. Passing on the benefits of their experience were RW coaching editor Bruce Tulloh; US editor Owen Anderson, for the sports science angle; Charlie Spedding, Englands fastest-ever marathon runner, who has a 10K PB of 28:11; and Harry
